bein a relative newbie to squats, i have started out on the smith machine, just until i feel comfortable with squating with weight, then i shall move on to barbell.
I have 2 questions:
Am i losing any benefits of squatting using the smith rather than a barbell?
Why is it i can leg press 95kg, but only squat 50kg, surely its the same motion, n muscles used?
1) Yes, you are not using as many stablising muscles as doing squats with free weights, the smith machine takes some out these out of the equation.
I would go for the free weights, start light and build up, ensuring correct form.
2) When you leg press your upper torso does not come into play, when you squat you are lifting the weight plus your upper torso up from a squatting to upright position, therefore there is more weight automatically involved.
Above is just my take on it, im sure some others will reply and correct me if any of this is incorrect!!
"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"
thanks for the reply
in that case i better get on that barbell, start light n work from there
just ensure that you start pretty light and really find a method that you feel comfortable with as there are so many variations with the squat
i'd also advise going as far down as flexibility will allow, i recently dropped the weight in order to go below parallel and i find it works my lower half much better now
Yeah, forget the smith machine, its an unatural motion (you will see when you use a barbell)
There is a teqnique you need to learn which you wont if you use the SM.
As said before, start off light and build it up.
Agree - smith machine squats are crap.
I used to HAVE to do them as it's all we had - now started real squats - 100x better
Raw dead Lift 320kg
Raw bench 171kg
Shirted bench 200kg
Amateur cage fighter @ 95 - 105kg
start on light box squats and this will teach you to squat properly from the beginning
nice one, thanks for the replies
I also heard from a friend (don't know if it is true), that doing squats, or legs in general, in turn stimulates upper body growth????
can't wait to get in n knock sum squats out now!
really practice form, get someone to watch you.
- keep back straight, especially lower back, dont let it round at the bottom of the movement
- toes flared out at about 40degs in order to stop legs buckling inwards
- drive the weight through the heels but dont put all the weight on your heels otherwise you'll topple backwards, just dont put all the weight on your toes.
- keep torso tight and dont lean forward especially when driving the weight up, the bar should go up and down in the same plane without too much wobble.
- when looking down at knees and feet, your knees should not be infront of your feet, if they are are too far forward.
- try and squat as low as possible whilst maintaining good form, this should be at least so your thighs are parallel with the ground but lower if possible.
- breath, and stop and pause at the top for a few secs between reps, this will greatly help you maintain form whilst shifting big weights.
- Use a smooth motion, dont rush or bounce, keep form tight without wobble.
225K Deadlift My Journal
An effective way to understand the "tightness" you need to keep in your back is to lie face down on the floor put your hands behind your head and then try and lift your chest off the floor while keeping your elbows up. At the same time lift your knees off the floor making sure your toes are off the floor also.
This should enable you to feel the tight contraction of your back muscles, Do this for a few reps then get into your squat stance without any weight and practice contracting the same muscles at quarter, half and full squat positions.
This will help to stop your pelvis tucking near the bottom position, it will also keep tightness in your hams which stops your knees sliding forward and the weight transfering onto your toes.
Heres a link, this fellas got his arms out infront of him but putting your hands behind your head will help with shoulder flexiability when holding the bar on your back for squats. http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html
post edited by DTH - 2006/07/15 12:45:06