Author Topic: smith machine vs regular squat  (Read 1998 times)

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flyingthunder

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smith machine vs regular squat
« on: December 27, 2012, 04:26:47 pm »
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I only can do smith machine squats at my gym. Now I´m wondering how much of a difference there is between the weight I can do on the smith machine to the weight on a regular squat
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

D4

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Re: smith machine vs regular squat
« Reply #1 on: December 27, 2012, 10:05:31 pm »
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I only can do smith machine squats at my gym. Now I´m wondering how much of a difference there is between the weight I can do on the smith machine to the weight on a regular squat

Try it on the smith machine to find out.....

There is no number to determine this..  Just do it and see for yourself how much the difference is for you
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

scoobychau

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Re: smith machine vs regular squat
« Reply #2 on: December 27, 2012, 11:23:24 pm »
+1
There was one time when i have to squat in a hotel with smith machine...

it really messed up my squat...

And i did not dare to go heavy as it altered my form causing my kneed to shift fwd...

i really do not suggest using the smith machine for squat.

BIY - believe in yourself
Born 1980
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Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
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entropy

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Re: smith machine vs regular squat
« Reply #3 on: December 27, 2012, 11:58:09 pm »
+1
The only time i've used a SM was on holidays last year when I used one briefly for backsquats. Had to use less weight than usual though. I can't remember exactly what the ratio was but it was around 90%.

The difference that should be concerning you isn't the weight but form and safety. The SM can be dangerous. Can you use dbs and do BSS instead? Just a suggestion.

Possibly FS are better in SM than BS. I am just guessing have never tried.
« Last Edit: December 27, 2012, 11:59:51 pm by entropy »
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vag

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Re: smith machine vs regular squat
« Reply #4 on: December 28, 2012, 04:38:41 am »
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I agree that smith should be avoided. I can do heavier and deeper squats in the smith , with better form too, yet it feels like shit. Move feels ( is ) unnatural and you have no idea what parts of your body you are loading, smith sucks!
Single leg work with dumbbells can help you create a serious overload serving you much better than the smith. BSS is an option, low box pistol squats with DBs is another, or DB full pistols if you have the strength and balance to do them.

If you HAVE to use it , the answer to your question is what D4 said.
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Raptor

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Re: smith machine vs regular squat
« Reply #5 on: December 28, 2012, 05:11:08 am »
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I would NEVER use the smith machine for squats... it pulls you way too unnaturally out of position. Also the weight is kinda shady, it depends on how well the Smith Machine is oiled and stuff like that. But the movement is totally wack, go with deadlifts/bss/pistols/dumbbell stepups.

flyingthunder

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Re: smith machine vs regular squat
« Reply #6 on: December 28, 2012, 06:25:53 am »
-1
ok the thing is that the only kind of squat i´ve done is on the smith machine :D
So should I avoid squatting totally and go for more single leged exercises ?
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

vag

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Re: smith machine vs regular squat
« Reply #7 on: December 28, 2012, 09:01:15 am »
+2
To be fair, i had the largest part of my vert gains using smith machine squats only. Was the first 2 years of my training, was doing the VJB programms at the time so that means that besides those squats there was a lot of deadlifting and BSS involved. Got my squat from 40kg to ~110kg, my deadlift from ~60kg to ~125kg and my RVJ from 24'' to 33''.
So do they work? yes.
Would i do the same if i started over? No , i would choose weighted pistol variations instead.
woot