Smith machine?

[lttleangel]

I have never used the smith machine...it looks alittle intimidating, but i want to for my butt. So what do I do using it? and how much weight should I start out with?

[laura817]

Don't let the smith machine intimidate you lttleangel. I used it all the time to do squats and lunges. It helps me stabalize my balance and is a lot safer in my opinion.

As far as the weight, start out first with something that you are comfortable with without compromising in forms while concentrating on 6-8 reps.

[Helene]

Actually, the smith machine is NOT recommended to do squats. It doesnt allow you to have a natural curve in your back. Also, it doesnt work your stabilizer muscles. Barbell squats (or even dumbbell squats) are much better and natural. You can just start with the bar and no weights to practice your balance. Id say that its okay for lunges but not squats. Smith-machine squats are not safer, their bad for the back.

[SpinQueen]

I loooove the smith machine. I used to use it for squats, but now I free-weight squat. Still amazing for lunges, though. I would definitely warm up on just the bar if you've never used it before, and increase the weight with proper form.

Ask someone at your gym for some assistance.

[laura817]

Originally Posted by Helene

Actually, the smith machine is NOT recommended to do squats. It doesnt allow you to have a natural curve in your back. Also, it doesnt work your stabilizer muscles. Barbell squats (or even dumbbell squats) are much better and natural. You can just start with the bar and no weights to practice your balance. Id say that its okay for lunges but not squats. Smith-machine squats are not safer, their bad for the back.

Smith squats can be used as an alternative exercise to to the barbell squat. For more advanced weight trainers, it can be implemented periodically after the squat has become stale. I'm not aware of any scientific study suggesting smith squats are not as safe as regular barbell squats. As I stated before, it helps ME stabalize my balance a lot more than the regular barbell squats.

[DaRkAnGel]

Am I allowed to add in my two cents into this conversation?

Regular squats and squats with a smith machine both are effective; however, it is true that the stabilizer muscles are not worked when you use a smith machine.

Now, if you are knew to weight lifting then it may be helpful to start out with the smith machine, but as time progresses you will most likely want to learn how to do squats without the assistance.

[laura817]

Very good point DarkAngel. Personally since I do lift very heavy weights, I have a tendency to lean towards using smith machines to do my squats and lunges for safety purposes. The smith machines at my gym have a lock out system and secondary safety stop system to prevent any accidents from occurring.

[DaRkAnGel]

Yea that is a benefit without a doubt, safety should always be your number one priority unless you are a powerlifter in which case there is no such thing as safety. In any case, when starting a new exercise you want to first learn the technique before doing anything heavy, smith or non smith alike.

[dana82]

okay wow I did squats on the smiths machine and lunges for the first time, and I have never been sooo sore!!! I had to take off 2 days, hehe.

[DaRkAnGel]

Once your fitness level in squats improves that will most likely stop, but the exercise is still really awsome. I suggest doing deadlifts if you ladies arn't already.

[dana82]

I tried what I thought was a straigh legged deadlift....while I was doing it it didn't hurt my butt too much just the back of my legs....Its funny this whole time I thought I was giving my legs a good workout fromt eh leg curl, and leg extension...but after doing non weighted lunges, squats, and deads I seriosuly can't move. lol

[SpinQueen]

Straight-legged dead lifts target your hamstrings as well as your glutes, so you would feel it on the back of your legs. It's an excellent exercise.

[Helene]

As I stated before, it helps ME stabalize my balance a lot more than the regular barbell squats.

Yes, this is one of the pupposes of the barbell squats: work your stabilizers and your balance. It just takes practice.

I lift really heavy weight too.

Anyway, I read everywhere that smith machines are bad for squats. Here is one reference with a little explanation.

I started with smith machine squats, then moved on to the barbell squats. Not long ago I tried the smith machine and it just hurt my back. Went back to the regular squats and it was like a relief for my back. ALOT more natural.

SMITH MACHINE
(FOR SQUATS)
Why it's bad: The path the bar follows doesn't allow for proper spine mechanics, which can place excessive stress on the lower back. That's because the natural movement of your body during a squat is an arc, not straight up and down. Stick with the free-weight version.
--Men's Health Nov 2003

[ajarvis]

Does anyone have a link with pic of proper form for free weight squats? Either dumbell or Barbell?
It would be much appreciated!

[laura817]

Originally Posted by ajarvis

Does anyone have a link with pic of proper form for free weight squats? Either dumbell or Barbell?
It would be much appreciated!

Here you go ajarvis.

Barbell Squats

Dumbbell Squats