There is a lot of conflicting information out there about Smith Machine Squats. Some say that they are great for beginners, others say they’re not worth it and should be avoided, and still more people claim that using the smith machine to squat is one of the best exercises you can do.
In this article, we will examine all aspects of Smith Machine Squats to determine if they have any merit in your workout routine.
Smith machine squats have some drawbacks, which has made them a flashpoint in the fitness world. Is that to say smith machine squats are harmful?
The fact is, Smith machine squats have several benefits that render them a viable and frequently superior substitute for free weight barbell squats.
What Muscles Do Smith Machine Squat Work?
The Smith squat activates the same muscles as the barbell squat. The quadriceps and glutes are the main movers, while the hamstrings assist.
The calves (gastrocnemius) get some work, too. Stabilizer muscles are generally less active during machine exercises, which is one of the reasons why free weights are considered superior.
However, studies show that when performing a Smith squat, the core and abs are activated to support the midsection.
How to perform a proper squat on the smith machine?
Position your feet slightly wider than shoulder-width with your toes angled slightly outward.
The barbell should sit comfortably on your upper back near the neck, resting across the trapezius muscles.
As you squat down by bending at both knees and hips simultaneously, push your butt back while keeping the weight balanced over heels.
Keep your head up throughout this movement to allow for proper balance.
Breathe out during this portion of the exercise as you continue moving down until thighs are parallel with the floor (or below).
At this point, exhale and drive through the heel into the ground using same leg pattern to return yourself back to starting position in order to complete one rep.
Complete the required number of reps before switching sides or performing another set with additional reps/weight, etc.
What Are Some Benefits Of Smith Machine squat?
The barbell is positioned in the exact same place every time you squat. This eliminates any guesswork involved with maintaining proper form while performing free weight squats, which can be challenging for newbies and people who are out of practice.
Smith Machine Squats require less balance than barbell squats because your center of gravity remains constant throughout the exercise motion.
It’s also generally safer to perform on already injured knees or ankles since there is no awkward distribution of bodyweight onto these joints like when doing back-squatting motions during a high rep workout session. Some studies show that Smith machine squats may actually help reduce knee injuries.
What Are Some Drawbacks To A Smith Machine squat?
Depending on your goals, body structure, the presence of preexisting injuries, and the form you utilize, altering squat biomechanics on a Smith machine might be advantageous or detrimental.
During a free weight squat, you must keep your center of gravity over your feet (as opposed to the Smith machine, where it’s possible to move in an unnatural manner and you may not even notice it until something starts hurting weeks or months later).
Free weight barbell squats are generally preferred and exclusively utilized for sports training and powerlifting, whereas the Smith machine is popular among bodybuilders for muscle building.
According to one electromyographical (EMG) study, Smith machine squats stimulated the quadriceps far less than free weight barbell squats.
While many people swear by Smith Squats for hypertrophy, it’s likely that free weights are still better on this front since Smith squats activate the quads significantly less than free weight barbell squats.
Variations
Smith machine squats can also be done with the bar on the front of the shoulders (front squats). Bodybuilders who want to focus on building their quads favor this variation.
The width of your stance is determined by comfort, flexibility, and whether you want to concentrate on various muscle groups.
The squat becomes more quad-dominant when the distance between your feet is reduced (or the height of your bar increased) and/or when your trunk is more vertical (and high bar position).
When the distance between your feet is expanded (or the height of your bar lowered), it becomes more hip and glute dominant, with a greater emphasis on the low back.
During Smith squats, many people push their feet forward in the mistaken belief that it will make the movement more like a Smith squat, focusing on the quads and avoiding strain on the low back. This is a major confusion.
Although the quads are still engaged, putting your feet in front of you during the Smith squat activates the hamstrings and glutes more.
It might also limit how much weight you can lift, and if you try to go heavy (and or deep) with feet-forward Smith squats, your back may be placed in a hazardous position.
Smith Machine Squat Training Tips
The Smith machine squat is the most popular and easiest variety of squat. Putting your feet in front a bit is acceptable, but putting your feet out ahead of you is not the best technique to squat for strength or quad size, and it’s not the greatest method to develop your glutes and hamstrings (compared to hip thrusts, Romanian deadlifts, and leg curls).
Exaggerating the forward foot position beyond the limit that allows you to lean backward into the bar (as in a hack squat) might result in an unnatural body position that just feels weaker and more uncomfortable.
If you want a quad-dominant squat, I advocate front squats or using the hack squat machine, if available. The feet-forward Smith machine squat is not the same as a hack machine squat. If you perform feet-forward Smith machine Squats, consider ending your leg workout with them.
Whether or not your Smith machine squat gets stronger will depend on a lot of things, including how often you train with the barbell and free weights.
However, using the same form as you would when performing a barbell and free-weight squat has the best chance of carrying over.
The standard squat form is also less likely to cause an injury, although unusual foot positions (forwards or backwards) increase the danger of suffering an injury.
The technique is Everything on The Smith Machine
Smith machine squats are often done incorrectly by individuals who think that they will be simpler on their joints and safer in every way.
However, if you do Smith machine squats utilizing any foot or body posture other than the traditional back squat, you may put unnatural forces on your joints.
You reduce strain on the lumbar region but increase it on the knees if your feet are too far forward.
If you place your feet too far ahead, you danger increasing low back discomfort while reducing knee strain. The heavier you get, these forces become more intense.
Squatting on a Smith machine is often recommended before moving to free weights, in the belief that it’s simpler.
The fact is, however, that many machines are easier. It’s typical to hear people recommend learning how to squat on a Smith machine first and then moving on to free weights.
If you’ve never squatted with free weights but instead squat in a Smith machine, you won’t know what a normal squat feels like, and you’ll be far more likely to squat in abnormal postures.
Beginners should start with a goblet squat with a dumbbell, then progress to barbell free weights, and only after that include Smith machine squats into their routine for variety.
Safety and Precautions
Barbells and free weights are usually thought to be superior to machines in a variety of ways, especially when it comes to maximizing strength, power, and sports performance.
There’s also a belief going around within the fitness industry that machines are far inferior and dangerous.
A Smith machine is one of the most frequently maligned, yet there’s little proof that it poses any additional danger.
In terms of built-in safety features, injuries are less likely in Smith machines than with free weights.
When squatting on a Smith machine rather than free weights, I have found that my incidence of low back pain was considerably lower.
Another popular argument against machines is that stabilizer muscles are not developed since balance isn’t necessary.
This is true in many situations, but stabilizers may be built with other exercises, such as direct ab and core work, so using machines does not imply you have a weak core or risk injury.
Incredibly, University of Saskatchewan EMG studies revealed that the stabilizers in the Smith machine squat were activated in the core.
Some individuals don’t mind if stabilizing muscles aren’t trained. Bodybuilders enjoy Smith machines since they can better isolate a muscle and get a stronger contraction when balancing a bar is removed from the equation.
Smith machines have also been criticized for being unnatural. Because the movement is restricted to a single straight route, some people believe it to be somehow dangerous. The fact is that any exercise may result in an injury if performed incorrectly.
Smith machine squats should be as safe whether you do them on a machine or with a barbell.
However, using a device gives the impression of security, which causes some individuals to become complacent.
Many people are tempted to add extra plates to a Smith machine since it’s possible to use slightly more weight than on a free-weight squat.
If you utilize poor technique, the more pounds you put on, the greater the danger of an injury.
Injuries are usually avoidable, and blaming machines or a single exercise is unjustified.
Injuries are generally due to poor technique, pre-existing structural abnormalities, lifting while fatigued, overtraining, and lack of common sense.
Nobody is suggesting that Smith machine squats are superior to barbell squatting with free weights.
However, when utilized correctly, there’s little evidence demonstrating that Smith machines are inherently hazardous.
Smith machines, on the other hand, have gotten a bad reputation for lifters who don’t use them.
Smith machines are still thought of as dangerous and useless by many today.
It’s usually strength athletes who argue against Smith machines, not bodybuilders, and their arguments tend to be prejudiced against all machinery.
Smith machines are an excellent tool that allows lifters to work on several muscles in one session.
They’ve also been used for decades, and it’s likely that they’ll continue to be utilized in the future as well.
Smith machine squatting is undoubtedly beneficial when done correctly; yet, bodybuilding gurus who have never experimented with them warn people against combining Smith machine squats with any Olympic barbell lifts, implying that doing so can produce severe injuries or damage.
The real issue here isn’t whether you should or shouldn’t squat on a Smith machine; rather, it’s where this false information about the supposed risks of Smith machines is coming from.
It has led individuals without squat racks and Olympic barbells to wonder if they should avoid squats entirely if they
Make It Harder Or Add Intensity (Add More Effort Or Intensify)
The continuous tension technique is a fantastic way to increase intensity on Smith machine squats.
During a full-range squat, you stand all the way up until your knees are locked and your legs are straight.
In a continuous tension squat, you go down as normal, but only stand three-quarters or four-fifths of the way up – your knees remain bent at the top.
Smith squats are the kings of intensity, but that’s not always a good thing. During this exercise (as with all overhead squat variations), your quads will be under continuous tension for a longer period, giving them an excellent muscle-building stimulus.
Because there is no rest between repetitions, this produces an intense burn and limits how much weight you can lift.
Even though it isn’t ideal for gaining maximum strength, this is one of the greatest bodybuilding methods available.
It’s also perfect for Smith squats because of the several benefits and drawbacks of the machine.
Frequently Asked Questions
Is it bad to squat on a Smith machine?
No. It isn’t bad to squat on a smith machine, however, it’s not as beneficial for building muscle compared to a free weight barbell or dumbbell squat.
Are smith machine squats bad if you have back problems?
No – Smith machines aren’t inherently dangerous and can be used safely by those with pre-existing structural abnormalities.
However, they should only be performed when done correctly, and if you have back problems, then it’s best to stick with free-weight barbell squats.
Smith machine squatting is beneficial when done correctly; yet, bodybuilding gurus who have never experimented with them warn people about doing Smith machines for safety reasons.
The real issue here isn’t whether you should or shouldn’t squat on a Smith machine, rather it’s where this false information about the supposed risks of Smith machines is coming from.
What are good squat variations?
Squats will always be your best choice when you perform them correctly while using perfect technique and optimal speed of movement.
There aren’t many alternative options that can produce similar results or even come close to challenging your muscles in the same way as barbell squats do.
However, there are certain exercises which target specific areas of each muscle group more effectively than standard squats – these include hip thrusts (for quads), leg presses (for glutes), deadlifts (hamstrings) and skiers/single-leg Romanian deadlifts (hips).
Why is the Smith machine bad?
Smith machine squats are bad because they don’t produce the same benefits as free weight barbell or dumbbell squat variations.
They aren’t necessarily dangerous unless you use poor form. However, it’s best to stick with basic compound lifts for overall gains in muscle mass and strength.
Can I do smith machine squats on my toes?
No, you should only perform smith machine squats with a slight forward lean and on your heels.
If you use proper form, then the barbell will be in line with your mid-foot – if it’s too far behind or ahead of this position it means that either the weight is too light or heavy respectively for you to do with good form.
You’ll also find that it’s harder to maintain an upright position when you’re on your toes, which means the weight will be too heavy for this variation of Smith machine squats to work at all – so no matter how difficult they are, you should always focus on using perfect form over lifting heavier weights.
What if I have bad knees?
Just like free weight squats performed correctly, Smith machine squats are very safe for the knees – they are only bad if you use poor form.
However, because there’s no eccentric movement of your muscles on this machine it isn’t recommended that you do them with heavy weights until technical issues have been resolved.
Can you squat more on a Smith machine?
Yes, you can squat more on a smith machine if your form is perfect.
Why do bodybuilders use Smith machine?
Bodybuilders use Smith machine squats for a variety of reasons including:
– to improve their form and technique when performing the basic barbell squat.
This is usually done with lighter weights, however, it can still be used as a method to overload your muscles by increasing the weight you lift over time.
– to target specific areas of the quads, glutes and hamstrings.
Certain exercises are more effective at targeting specific areas of each muscle group than squats – these include hip thrusts (for quads), leg presses (for glutes), deadlifts (hamstrings) and skiers/single-leg Romanian deadlifts (hips).
Can you build muscle on the Smith machine?
Yes, you can build muscle with Smith machine squats as long as they’re performed correctly.
Free weight barbell and dumbbell variations are superior for building overall muscular growth; yet, if targeted properly using the right exercises, then smith machine squats can also benefit your muscles.
Why is Smith machine better than free weights for beginners?
Smith machine squats are better for beginners than free weights because they allow you to perform the exercise correctly with perfect form before moving on to more challenging compound movements.
Can you lift heavier on the Smith machine?
Yes, you can lift heavier weight on the Smith machine when your form is perfect.
What muscles do barbell squats work?
Barbell squats work every major muscle in the body – including:
– hamstrings;
– quads;
– glutes.
They also allow for greater overall flexibility than smith machine squats.
Can you get big legs from Smith machine?
You can get big legs from Smith machine squats if they’re performed correctly.
The best way to achieve this is by using a smith machine and performing exercises such as hip thrusts, leg presses, and deadlifts in addition to standard barbell squat variations.