You guys do know he's not trying to promote doing squats on a Smith over using free weights, right? He's just showing you HOW to properly do it. Quit hating. If you don't like it, DON'T DO IT! My gym just happens to only have a smith machine, so I have to do them this way. Did them all throughout the summer and my legs were ripped. Thanks for the video.
@jkinzer12 you can hit the verticle leg press on the smith as well.lay flat,put your head on a foam roller.put your legs straight up,feet halfway on the bar.unrack the bar by manipulating your feet.use a plate to start.bring the bar down as low as possibleFOR YOU!press up without locking out.have a spotter by to rack the bar.i get sore before i even leave the gym.5-7 sets of 8-10 reps to start.working down to 5 after time.freaking brutal!
@MrCranberry777 I did not know that, thank you for the tip! Wont your feet slide around as the bar comes down, though? I mean with the standing squats you can pull the bar forward with your hands to keep it from locking, how do you prevent this from happening with just your feet?
@jkinzer12 make sure the bar is in the middle of the feet before starting.lets see.if someone is standing in front of you to spot you,keep your toes pointed toward that person.when your done,pull your toes back toward you.the toes pointed forward will lock the bar.bring the bar down deep,this will hit the hams as well.this is very old school,thats why it works so well.good luck! write back anytime if you need help or tips from an OLD GUY!
BRING BACK THE VERTICLE LEG PRESS!i loved that machine at powershack gym in grove city,OH.not really a machine;just load the plates on the pin in the center,get under and tuck yourself in,back on the floor,and press.EXCRUTIATINGLY PAINFUL AND EFFECTIVE!
get in the power rack.set the pins to a depth that will be about 1-2 inches below parallel.now-SQUAT!simple,huh.and this allows YOU not the machine to adjust for YOUR biomechanics and proper squatting depth.basic,brutal and effective.its what we all want.
It took about a week to receive it. Easy to put together...just needed to see the pictures because there weren't any instructions in the box. Not as good as the linear bearing models but very close. Sticks a little bit on the hooks..... so I used some wd40 on it and no problems. You also need to spray some lemon funiture spray on the ...
For more details please copy the Amazon link below in your browser:
How do you squat when you had an arrow in the knee?
Am serious, some idiot was drunk and we was playing with crossbows and someone shot an arrow in my knee. Doctor says i should not bend it, but i have and its fine.
@ThePillowfy It's easier on the Smith machine and doesn't teach you how to squat with good power and balance. When I was squatting 245 on the Smith, I was doing 205 free and making slower gains. A couple months later I'm doing 335 free.
well first tip should have been to NOT use running sneakers or anything with heel support(Doc Martins or even bare foot would be 10xs more effective)2nd issue I see is where the bar is place on his neck, 3rd is not keeping elbows pointing to the floor while hitting squat point. I'm not an expert, but after alot of research on this exercise and trying to perfect my own form, lesson has been learned.
@heat4yoass "Smith machines gives you good form to move on to free weights."- I'll have to disagree with you on that one. Its better to just start with free weights. your form might be shit at first but as you keep squatting your form will only get better. Just because you can squat 315 on the smith doesnt mean you will be able to squat 315 on the barbell Squat.
Smith squats recruit less hamstrings than free-squats. Hamstring co-contraction with quadriceps is effective in reducing excessive forces in the ACL (knee-joint) particularly between 15 and 60° of knee flexion (Li, Rudy et al. 1997). Therefore smithsquats increase the torque on the knees a lot more than free squats. Combined with the increased weight compared to free-squats as the smith-squats allow you means that you end up with 4x more force on your knee-joints than with free-squats. Enjoy.
Don't use the smith machine. Firstly, its a deathtrap. Get stuck benching? You're pinned with no way to dump the weight. Squats/Deadlifts? The sheer on your knees and back guarantee injury in the long run.
@Owndchilata racking the bar won't help if the bar is crushing your neck. Most Smith's have pegs every 4-5 inches. If you're between pegs and can't get the weight off, you're in trouble. On a standard bench, you can dump the weight to the side.
@CommitToFocus oh okay commitToFocus. my smith machine has no pegs. it has hooks on the bar and it has safety hooks/stoppers set in place to buffer wat your doing anyway. also in short. i cant take the bar out of the smith machine. it is constructed in there.
so if i was benching id set it so the bar stops at my chest i can easily let go and get off even without putting the second hooks in place. i didnt know some smith machines have a rack system.
are you serious, all these people commenting on how "squats are so bad, it's natural, it'll fuck your knees, i have a degree in this blabla" shut the fuck up, if it is bad then so be it but don't start spouting shit you saw on a bodybuilding forum, back up your arguments with studies and reports, no-one likes a whiny bitch
The smith machine removes stabilizing muscles from the equation. Youre not getting as good a workout. Nvm the fact your knees will blow out after too much of this too since your hamstrings arent working like a free squat. Fuck the smith machine. Learn to properly use freeweights.
People have to really leave all this 'alpha male' characteristics bullshit to rest. Smith machines will give you a more stable movement that will help further distribute the weight to your targeted muscle. This will help you further concentrate the muscle of a specific movement due to the removal of the muscle balancing and stabilizing the weight. It's also safer.
At the end of the day - it's still a weighted bar......
This is body-building and health, work on your body not your ego.
@GeorgeHurst08 your a cock, smith machine squats if done properly are an excellent leg exercise. I have a bad knee, and I am currently on a waiting list for surgery. I was told to strengthen my legs to support my knee and smith machine squats did me a world of good. Fuck the ego with the raw squatting bullshit, theres plenty of guys out there squatting on a smith machine and getting good results. Damn it Jay Cutler squats on a smith machine but im pretty sure you wouldnt bitch slap him!
Tip for tall guys. When you squat, either use weightlifting shoes, or put plates under your shoes. Not 10lbs because you're going to fall over. Use 5lbs and squat deep to the floor.
@MrPatchesPal Actually, the smith machine isn't bad for the knees. Doing exercises improperly and with poor form is bad for the knees. I have chronic knee problems and found that the smith machine is easier on the joints than doing "regular" squats. Are barbell squats and smith machine squats the same thing? Not exactly. But are they both effective? Absolutely.
sorry but squatting or compact lift in a smith machine is bad for technique and it does NOT translate to free weights at all. this is explained in all legit forums such as stronglifts scott has some great vids though i dont wanna sound like a total hater.
Your hamstrings are basically off in this exercise, meaning that it is totally quad dominant.
Simultaneously, it’s very hard to properly recruit your glutes when the weight is not directly loading your spine. Without glute support, you are weakening your core, ultimately increasing risk of injury and slowing fat loss.
Since your hamstrings and glutes don’t really have to work here, you’re not squatting like you would in real life.
Actually, here, it’s unsafe for the opposite reason, interestingly enough. Check this out...
When you squat with your arms overhead, you tend to lean forward, or your knees come forward, or both. Controlling for this is the controlling inter-related segments so they can get stronger and more mobile together.
These segments need to work together to prevent injury, so squats that are not on the smith machine tend to limit you to the correct weight selection, while these squats do not.
Metabolic Effect:
Low to medium. Since you are using your ankle, knee, and hip joints, the metabolic potential goes up slightly. However, it’s important to remember that muscle imbalances lead to all sorts of situations that lend themselves to a metabolic crash.
sorry if this is a dumb question... but ive been told squats are one the best excersizes out there due to its anabolic effect on the rest of the body or something along those lines... would the smith machine squats have this same effect?
Dr. Kareem Samhouri says this is one exercise that shouldn't be done. He says that our hamstrings are basically off in this exercise, meaning that it is totally quad dominant. Simultaneously, it’s very hard to properly recruit your glutes when the weight is not directly loading your spine. Without glute support, you are weakening your core, ultimately increasing risk of injury and slowing fat loss.
Smith Machine Squats (one of the worst exercises to do for you body)!!!!!
Muscle Balance Perspective:
Your hamstrings are basically off in this exercise, meaning that it is totally quad dominant.
Simultaneously, it’s very hard to properly recruit your glutes when the weight is not directly loading your spine. Without glute support, you are weakening your core, ultimately increasing risk of injury and slowing fat loss.
do them if you want i dont care...they are safe but dont recruit all stabilizing muscles associated with the free squats...thats a fact of life...agreed , they are safer but i suggest free squats.
scott i have a problem in my ankle.when i sit my ankle get raised.so when i did free squats i have to place something under my ankle.but when i do squats on smith machine i can do it perfectly.please tell me whether to continue doing squats on smith machine or not.waiting for your reply
@XstrikexXx Because they're idiots....freeweight squats sound nice in theory, but in reality if you don't have PERFECT form you can damage your spine and your knees.
With the smith machine you can set your feet further forward and glide almost straight up, whereas the people you see freeweight squatting are hunching forward and putting hundreds of pounds of weight on their spine.
@GeorgeHurst08 I agree, but sometimes people need it or are new to this whole "squatting" thing so they can adjust slightly. It HAS to be there for a reason, although free weights usually are MUCH MUCH better.
@GeorgeHurst08 wow... what an educational response. You have no idea of the many great exercises that you can do on the smith machine. ALSO, what about those with knee injuries? The smith machine helps them to be able to handle a bigger load on their quads by taking pressure off their knees. Get a grip
@ScottHermanFitness with correct form the chances of Knee injuries can be cut considerably as 90% of knee injuries come from people squatting miles past their Toes putting high stress onto their Knees. You are also not developing your functional strength by squatting with a Smith machine as you're not stabilizing and controlling the barbell in all three planes of motion.
@ScottHermanFitness This exercise also takes pressure off of the hamstrings, which creates a muscle imbalance where you are only working the quads. Your quads are already much stronger than your hamstrings and this exercise only makes this problem worse, that's why professional trainers (unlike self-professed experts) recommend against using a smith machine.
@ScottHermanFitness > implying when done with correct form and going below parallel to switch the tension to the hips there is any strain on the. go below you fucker
Smith is actually worse for your knees as it forces a range of motion that directs the shearing forces of the weight directly on the joint. It is a completely unnatural motion.
Also, knees going past the toes is completely fine. Bring the weight to your toes, not so much. Nice running shoes, though, I'm sure the shock absorbers really help in stabilizing the weight during a squat and don't put you at risk at all.
@ScottHermanFitness I love that you reply to these morons and put them in their place. Thanks for the video. The squat rack at my gym is sometimes occupied and I don't like to wait around!
@ScottHermanFitness I have weaker knees, so the smith machine allows me to start with weights that I can handle without a spotter until I get a little stronger.
@ScottHermanFitness@GeorgeHurst08 does have a valid point. Bodybuilding(dot)com recently listed Smith Machine squats as the "one exercise you should never do". This is because the machine "locks your body into a path of motion--which could be entirely wrong for your body. So if you're taller or shorter than the ideal fit for the machine, you could wind up with a knee, back, or hip injury due to excess strain."
@ScottHermanFitness What about those with knee injuries? I dont care, I just said i would slap them if I saw them doing it...I didnt say it was useless, I didnt say people shouldn't be doing it. I only said I would slap them, my point still stands.
@8PlanA What is with you people claiming that using a smith machine is worse for your knees than a barbell squat? It all depends on foot placement, FORM, and other factors. I have seen plenty of people do free weight squats incorrectly and the smith machine is a good alternative for those with injuries or people who may be novice at lifting weights.
@ScottHermanFitness the best way how to develop muscle inbalances. Keep going so you can have even more injuries lately. Free bar is everything. Heavy compounds movements only. That's the way to go. Working on your little biceps all week only take you nowhere.
@ScottHermanFitness Well said Scott! I have a knee injury and the whole reason I searched for and viewed this video of yours is to incorporate squats into my routine around my knee injury.
@ScottHermanFitness smith machine squats place a huge amount stress on your knees because they basically remove the hamstrings from the exercise. this places huge shearing forces on the knee and the ACL in particular is at risk. With continued use of a smith machine you WILL sustain a pretty major knee injury. and ontop of that there is all of the risk to your lower back.
@l3a11er Smith machines are also good if you're using extreme weight. For Example, if you're doing 1.5x-2x your body weight for a squat it's much more practical to be able to just unhook and hook the bar back in after your set. You try lifting 1.5x your bodyweight over your head onto your back squatting for 5 reps then lifting it off your back back onto the ground, for 5 sets.
@ScottHermanFitness Taking pressure off the knees? Are you ignorant or just stupid? Smith machines harm the knees because the straight motion of the bar fights against the natural mechanics of a real squat. I can't believe you think you are qualified to give lifting advice on YouTube when you don't know shit in kinesiology. I guess scrawny, 120 lb models don't know how to actually exercise.
@ScottHermanFitness You are wrong. Smith machines will make your knees worse over a period of years. You are still young, give it 10 and I assure you will have problems. People with serious knee problems should not be squatting at all, they should be doing extensions, curls and raises, while nowhere near as effective, the reduced compressional load will be better in the long term. By the way I have a PHD in sport and medicine and have 10 years of powerlifting experience.
@dar1e08 hey i have some questions if you don't mind answering. Is it normal for your shoulder to hurt when you bench heavy? It hurts and i have not used straight bench since, only dumbbells. But now my left wrist hurts really bad from going heavy on curls and dumbbells. Any advice on how to ease the pain and still be able to power lift? thanks
@dar1e08 you were right until you said people with knee problems shouldn't squat. people with knee problems should squat all you need to do is start light, squatting will strengthen the muscle around your knee
@dar1e08 I used to have knee problems, but now I'm doing squads in smith machine and zero problems. To me is the best excercise for legs. Basic. I prefer doing it in that machine instead of with just the barbell. The leg extension is a good complement.
@dar1e08 I have a knee injury and I was told by my kinesiologist that wide stance squats holding a single free weight with both hands between the legs is great for the knees and lower back. I've been doing this 3 times a week and my knee has been decreasing in my pain.
@ThePantyDroper Squats are a fantastic rehab tool; if you can you want to be going as low as possible to develop strength in the knee joint in all ranges of motion. People say deep squats are bad for the knees as they do shallow squats for years, try a deep squat and get injured as they had not trained the knee in that position. Then they blame the deep squat as opposed to the shallow squat causing the imbalance in the first place!
@ThePantyDroper Also antagonist work on the knee joint will probably help as well, so consider doing some reverse leg curls or glute-ham raises. Reason being if you have weak antagonists, the effct is that the joint gets pulled during normal day to day motions which introduces unnecessary stress and can cause problems like inflamation etc. Although double check with your physio as I do not know the details of your problem.
@dar1e08 My physio therapist told me that the knee extension would be the best machine for strengething my knee. But everyone says it's bad for your knee so I'm not sure what to think. It doesn't cause me any extra pain, I'm doing 3 sets of 10 @ 40 lbs so not a lot of weight. Do you suggest I drop the knee extension?
@ThePantyDroper Depends on your injury so your physio probably knows best. Leg extensions are not bad for the knee but as with most recovery exercises, these should be done light and not to the point where you have to really exert yourself to avoid re-injury. As to what is better, probably light squat variations but again I can't really comment as I do not know exactly what the problem is.
@ThePantyDroper For low impact work maybe consider doing say 10 mins on the gym bikes/cross trainer on a low setting, light low impact cardio is another great rehab tool and can be done as a warm up to your resistance exercises (although remember to do warm up sets as well). I would probably avoid jarring motions like jogging for now. Double check this with your doc though :).
@dar1e08 Thanks for the info. I use the adaptive motion trainer it's the easiest on my knee. I find I can do high resistance of 12 or so for 40 mins and not feel pain, if anything it helps with my pain. I'm a cyclist so I've been riding my bike a lot as well. Not sure if cycling helps with lower back pain but it'e releiving my back injury as well.
@LZKRevelation Isolations in general are harder on the joints in comparison to compounds, I would for not example try a 1RM on leg extension even with healthy knees, however if you are using a light weight then it is generally ok and good for rehab as it is a more controlled enviroment. But it is best to move onto compounds asap :).
@xjulzillax Proper squatting in the right circumstances can be very good as a rehab tool, but this Smith machine squat is not. Smooth natural movements are normally always the best, once you start forcing unnatural movement pattens then problems tend to arise as the human body was not designed to them. Have you been taking a lot of impacts to the knee over the years then?
@GeorgeHurst08 thank you..lol...no slapping required just frown in disgust..i see teens putting plates on there thinking theyre doin something big...but....
@GeorgeHurst08 No one is born with a barball in their hands. For a beginner, jumping into free-weight exercises such as the squat can lead to serious injury due to imbalance, lack of coordination, and lack of strength. The Smith Machine is an excellent method to bridge the gap between isolation machine exercises and compound movements, as it is the closest thing to using free weights while still utilizing the safety of a machine.
Want to know an excellent method to teach the squat safely? Start with bodyweight. Start with the bar. Start light. Using a smith is absolutely pointless.
@GeorgeHurst08 Deadlifting would be pointless on a smith...squating on a smith can be great. My smith machine drop sets would get you close to puking for sure. NOTHING WRONG with smith squats
@GeorgeHurst08 - Guess what made me look up this info about Smith Machine Squats? It was a piece written by Dorian Yates, who has won Mr. Olympia something like 8 times. Guess what? He DOESN'T DO SQUATS. He DOES do Smith Machine Squats. Here is link by Dorian Yates entitled "What Does Hardcore Really Mean?"
@GeorgeHurst08 ...(get rid of the spaces to see the link) musculardevelopment. com /articles/ training/ 3333-what- does-hardcore-really-mean-by-d orian-yates.html
@GeorgeHurst08 Unfortunately some gyms don't have facilities for doing normal squats with free weights. This is probably something to do with a nervousness about safety when it comes to squatting. I personally would prefer to be able to use free weights, but as I now don't have that option at this gym it is useful to see someone putting on a video on how to use the Smith machine as I have never squatted using one before.
@GeorgeHurst08 well i got no choice, my gym doesnt have a squat rack or barbells, i make do; i'd rather do squats and deads on a smith machine rather than on a leg press machine or one of those deadlift machines
@steveh1010 i can say it does puts very little strain on the back, i do exactly as scott showed me ( in this video), and i cant feel anything in my back anymore.
@itsKevin7 Yes it is bad because your back is not supposed be vertical during a squat. If you observe yourself when you squat freeweight (the proper way) your back is at something like a 45degree angle which is the natural movement. Anyway read "Starting Strength" for a more detailed explanation - it's written by an ex powerlifting champion who's been coaching coaches for 30 years.
Please if you see this video. do not do smith machines squats, ESPECIALLY not like this bafoon does. All of you so called trainers FAIL to address the basic keys of squatting. Morons.
Scott, did you used to do gymnastics at all? Your upper body looks very lean and ripped in the manner of a male gymnast more than a bodybuilder (more intricately defined and lean and shredded).
You guys do know he's not trying to promote doing squats on a Smith over using free weights, right? He's just showing you HOW to properly do it. Quit hating. If you don't like it, DON'T DO IT! My gym just happens to only have a smith machine, so I have to do them this way. Did them all throughout the summer and my legs were ripped. Thanks for the video.
jkinzer12 4 days ago
@jkinzer12 you can hit the verticle leg press on the smith as well.lay flat,put your head on a foam roller.put your legs straight up,feet halfway on the bar.unrack the bar by manipulating your feet.use a plate to start.bring the bar down as low as possibleFOR YOU!press up without locking out.have a spotter by to rack the bar.i get sore before i even leave the gym.5-7 sets of 8-10 reps to start.working down to 5 after time.freaking brutal!
MrCranberry777 4 days ago
@MrCranberry777 I did not know that, thank you for the tip! Wont your feet slide around as the bar comes down, though? I mean with the standing squats you can pull the bar forward with your hands to keep it from locking, how do you prevent this from happening with just your feet?
jkinzer12 3 days ago
@jkinzer12 make sure the bar is in the middle of the feet before starting.lets see.if someone is standing in front of you to spot you,keep your toes pointed toward that person.when your done,pull your toes back toward you.the toes pointed forward will lock the bar.bring the bar down deep,this will hit the hams as well.this is very old school,thats why it works so well.good luck! write back anytime if you need help or tips from an OLD GUY!
MrCranberry777 3 days ago
@jkinzer12 you may have to switch your feet position depending on your smith and which way your bar locks .i hope this helps.
MrCranberry777 3 days ago
Sexy. lol :)
jkinzer12 4 days ago
Smith machine squats create muscle imbalances
Gangstak74 1 week ago
@Unleasher619 the only way fr the knees to become injured if the form is incorrect, the knees should not go in front of the toes
MrLevan94 1 week ago
My friend is in surgery because his knees blew out doing smith machine squats.
Don't do it.
Unleasher619 2 weeks ago
BRING BACK THE VERTICLE LEG PRESS!i loved that machine at powershack gym in grove city,OH.not really a machine;just load the plates on the pin in the center,get under and tuck yourself in,back on the floor,and press.EXCRUTIATINGLY PAINFUL AND EFFECTIVE!
MrCranberry777 2 weeks ago
get in the power rack.set the pins to a depth that will be about 1-2 inches below parallel.now-SQUAT!simple,huh.and this allows YOU not the machine to adjust for YOUR biomechanics and proper squatting depth.basic,brutal and effective.its what we all want.
MrCranberry777 2 weeks ago
skinny ass legs
ThomasMichealMeyer 2 weeks ago
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ThomasMichealMeyer 2 weeks ago
NEW RELEASE amzn.to\wEtnCC
Customer Reviews:
It took about a week to receive it. Easy to put together...just needed to see the pictures because there weren't any instructions in the box. Not as good as the linear bearing models but very close. Sticks a little bit on the hooks..... so I used some wd40 on it and no problems. You also need to spray some lemon funiture spray on the ...
For more details please copy the Amazon link below in your browser:
amzn.to\wEtnCC
StoneJacob9196 3 weeks ago
How do you squat when you had an arrow in the knee?
Am serious, some idiot was drunk and we was playing with crossbows and someone shot an arrow in my knee. Doctor says i should not bend it, but i have and its fine.
Slaterking2010 3 weeks ago
Thanks Scott I appreciate your videos and the effort you put into giving them to all viewers for free your a great person.
mhauck99 1 month ago
How to Smith Machine Squat: .....Don't.
SavageSnipes 1 month ago 5
Are your shoes pink, bro?
ascassady 1 month ago
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PhiDham 1 month ago
terrible form. keep your heels planted
dupez09 2 months ago
The smith machine is the same as free squats; only you dont have to balance the weight and it is much safer.
ThePillowfy 2 months ago
@ThePillowfy It's easier on the Smith machine and doesn't teach you how to squat with good power and balance. When I was squatting 245 on the Smith, I was doing 205 free and making slower gains. A couple months later I'm doing 335 free.
otnomnoraa 2 months ago
I CANT even watch this guy
tayaRock 2 months ago
well first tip should have been to NOT use running sneakers or anything with heel support(Doc Martins or even bare foot would be 10xs more effective)2nd issue I see is where the bar is place on his neck, 3rd is not keeping elbows pointing to the floor while hitting squat point. I'm not an expert, but after alot of research on this exercise and trying to perfect my own form, lesson has been learned.
es6501 2 months ago
i used to do squats but then i took an arrow in the knee
ntomatas1 2 months ago 5
this is terrible
debunker1905 2 months ago
I did squats on smith machines, then i took an arrow to the knee.
xPointprovenx 2 months ago
This has been flagged as spam show
@heat4yoass "Smith machines gives you good form to move on to free weights."- I'll have to disagree with you on that one. Its better to just start with free weights. your form might be shit at first but as you keep squatting your form will only get better. Just because you can squat 315 on the smith doesnt mean you will be able to squat 315 on the barbell Squat.
BExASt1 2 months ago
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BExASt1 2 months ago
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BExASt1 2 months ago
Smith squats recruit less hamstrings than free-squats. Hamstring co-contraction with quadriceps is effective in reducing excessive forces in the ACL (knee-joint) particularly between 15 and 60° of knee flexion (Li, Rudy et al. 1997). Therefore smithsquats increase the torque on the knees a lot more than free squats. Combined with the increased weight compared to free-squats as the smith-squats allow you means that you end up with 4x more force on your knee-joints than with free-squats. Enjoy.
sjhoenen 3 months ago 4
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sjhoenen 3 months ago
The only good use a Smith Machine has is to be melted down to make more bars and plates
PalerLaze 3 months ago
@PalerLaze this. Where I live there are 5 gyms all 5 have smith machines 0 have squat racks seriously retarded.
hopher10 2 months ago
I fucking injured myself with that, I haven't worked out for a week now :(
53Fatih94 3 months ago
How to Smith machine squat...DON'T!!
1badmonster 3 months ago
Don't use the smith machine. Firstly, its a deathtrap. Get stuck benching? You're pinned with no way to dump the weight. Squats/Deadlifts? The sheer on your knees and back guarantee injury in the long run.
CommitToFocus 4 months ago
@CommitToFocus good smith machines these days have safety mechanisms in place. :\
what is the problem here? i will never get stuck under the bar. or crushed.
Owndchilata 4 months ago
@Owndchilata racking the bar won't help if the bar is crushing your neck. Most Smith's have pegs every 4-5 inches. If you're between pegs and can't get the weight off, you're in trouble. On a standard bench, you can dump the weight to the side.
CommitToFocus 4 months ago
@CommitToFocus oh okay commitToFocus. my smith machine has no pegs. it has hooks on the bar and it has safety hooks/stoppers set in place to buffer wat your doing anyway. also in short. i cant take the bar out of the smith machine. it is constructed in there.
so if i was benching id set it so the bar stops at my chest i can easily let go and get off even without putting the second hooks in place. i didnt know some smith machines have a rack system.
Owndchilata 4 months ago
Smith Machine: good for pull-ups and maybe shrugs.
Otherwise its a dangerous piece of crap.
alin1975 4 months ago
doesn't matter the side you do squats? Or you must always do backyards the grip?
lottalava 4 months ago
are you serious, all these people commenting on how "squats are so bad, it's natural, it'll fuck your knees, i have a degree in this blabla" shut the fuck up, if it is bad then so be it but don't start spouting shit you saw on a bodybuilding forum, back up your arguments with studies and reports, no-one likes a whiny bitch
swingkingzz 4 months ago
wow this guy is a fucking joke smith machines are horrible for your knees
keeshond5 4 months ago 14
Give me Rippetoe anyday over this "trainer". Doing any large ROM exercise on this machine will ruin your joints after a few years.
dar1e08 4 months ago
@dar1e08 go back to lmao ss and sucking rippletits cock faggot
debunker1905 2 months ago
@debunker1905 u mad?
dar1e08 2 months ago
The smith machine removes stabilizing muscles from the equation. Youre not getting as good a workout. Nvm the fact your knees will blow out after too much of this too since your hamstrings arent working like a free squat. Fuck the smith machine. Learn to properly use freeweights.
lokkii32 4 months ago
Nothing wrong with smith machine squats. Exrx explains why for those who aren't educated exrx.net/Kinesiology/SmithSquat1.html
azzaman200 4 months ago
smithys are safer aswel because of the stoppers
xELxDlABLOx 5 months ago
I really wish the haters would post pics of their shirtless selves. Tits (gentlemen) or gtfo.
That said, thanks.
EvaSylvestre 5 months ago
People have to really leave all this 'alpha male' characteristics bullshit to rest. Smith machines will give you a more stable movement that will help further distribute the weight to your targeted muscle. This will help you further concentrate the muscle of a specific movement due to the removal of the muscle balancing and stabilizing the weight. It's also safer.
At the end of the day - it's still a weighted bar......
This is body-building and health, work on your body not your ego.
Rind0Man 5 months ago
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BIueZombie 6 months ago
I seriously laugh so hard when people say squatting on the smith machine is safer than free weight squats.
MasterOfPES 6 months ago
@MasterOfPES why? how is it safer the other way around? Im trying to see what you may be laughing about.
rhdtv2002 6 months ago
@GeorgeHurst08 your a cock, smith machine squats if done properly are an excellent leg exercise. I have a bad knee, and I am currently on a waiting list for surgery. I was told to strengthen my legs to support my knee and smith machine squats did me a world of good. Fuck the ego with the raw squatting bullshit, theres plenty of guys out there squatting on a smith machine and getting good results. Damn it Jay Cutler squats on a smith machine but im pretty sure you wouldnt bitch slap him!
watt0n 6 months ago
ahahaha im not takin leg advice from a guy with those legs. pathetic, at least work on them you look so funny with a good upper body and those legs.
SharathCK 6 months ago
strong calves
WaiSech 6 months ago
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Dllshockk 6 months ago
do you even into squatting? the smithmachine is from the devil!!!!!!!!!
churde 7 months ago
@churde Isn't the smith machine a good way to get into squatting?
zasabiibasaz 6 months ago
@zasabiibasaz
no. a good way to get into squatting is to start with weights you can easily handle, get the form down and move up from there
churde 6 months ago
Do you even lift?
mike201011ta 7 months ago
Tip for tall guys. When you squat, either use weightlifting shoes, or put plates under your shoes. Not 10lbs because you're going to fall over. Use 5lbs and squat deep to the floor.
dinamiaesthetics 7 months ago
@MrPatchesPal Actually, the smith machine isn't bad for the knees. Doing exercises improperly and with poor form is bad for the knees. I have chronic knee problems and found that the smith machine is easier on the joints than doing "regular" squats. Are barbell squats and smith machine squats the same thing? Not exactly. But are they both effective? Absolutely.
mferguson1281 7 months ago
You have a nice well-balanced (symmetrical) Physique.
bengalibadass 7 months ago
@GerogeHurst - you do give a f---, or you wouldn't bother to answer. What you are trying to do is ACT like you don't care. Crack the books.
PurpleSupernova 7 months ago
i had some respect for you until i saw this video......
zerordieb87 8 months ago
sorry but squatting or compact lift in a smith machine is bad for technique and it does NOT translate to free weights at all. this is explained in all legit forums such as stronglifts scott has some great vids though i dont wanna sound like a total hater.
rogue8853 8 months ago
here is some analysis on the Smith machine squats
Muscle Balance Perspective:
Your hamstrings are basically off in this exercise, meaning that it is totally quad dominant.
Simultaneously, it’s very hard to properly recruit your glutes when the weight is not directly loading your spine. Without glute support, you are weakening your core, ultimately increasing risk of injury and slowing fat loss.
usbash100 8 months ago
Functional Benefit Assessment:
Since your hamstrings and glutes don’t really have to work here, you’re not squatting like you would in real life.
Actually, here, it’s unsafe for the opposite reason, interestingly enough. Check this out...
When you squat with your arms overhead, you tend to lean forward, or your knees come forward, or both. Controlling for this is the controlling inter-related segments so they can get stronger and more mobile together.
usbash100 8 months ago
@usbash100
These segments need to work together to prevent injury, so squats that are not on the smith machine tend to limit you to the correct weight selection, while these squats do not.
Metabolic Effect:
Low to medium. Since you are using your ankle, knee, and hip joints, the metabolic potential goes up slightly. However, it’s important to remember that muscle imbalances lead to all sorts of situations that lend themselves to a metabolic crash.
usbash100 8 months ago
USE A FUCKING BARBELL FOR SQUATS, FIGGIT.
wazark 8 months ago
sorry if this is a dumb question... but ive been told squats are one the best excersizes out there due to its anabolic effect on the rest of the body or something along those lines... would the smith machine squats have this same effect?
warrenrox 8 months ago
This is very useful, thank you!
I tend not to ask spotters for help, and this allows me to work by myself safely and effectively. Thanks
michwng 9 months ago
The smith machine squat, is the same as a machine hack squat. Similar stance and movement.
oscarhollywood 9 months ago
This has been flagged as spam show
Keep up the good work Scott. Many douchbag elitists here. Ask Dorian Yates what he thinks of squats in the smith.
Keep the ignorance coming so I can have something to laugh at.
tungursadus 9 months ago
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tungursadus 9 months ago
OMG what kind of douche does smith machine squats? or smith machine anything actually
WanderleiCornell 9 months ago
go lower and do a man squat. Idk what u guys think going to a 90 degree angle is hard. go below tht 90 degree angle and really work it.
prizerebelman12 9 months ago
your using way to much back you need to be further out,
prizerebelman12 9 months ago
Dr. Kareem Samhouri says this is one exercise that shouldn't be done. He says that our hamstrings are basically off in this exercise, meaning that it is totally quad dominant. Simultaneously, it’s very hard to properly recruit your glutes when the weight is not directly loading your spine. Without glute support, you are weakening your core, ultimately increasing risk of injury and slowing fat loss.
guibox3 9 months ago
the smith machine doesn't let you use your core and forces you into a fixed motion. not real squats I'm afraid
Obsidian1392 10 months ago
Smith Machine Squats (one of the worst exercises to do for you body)!!!!!
Muscle Balance Perspective:
Your hamstrings are basically off in this exercise, meaning that it is totally quad dominant.
Simultaneously, it’s very hard to properly recruit your glutes when the weight is not directly loading your spine. Without glute support, you are weakening your core, ultimately increasing risk of injury and slowing fat loss.
Functional Benefit Assessment:
jcs012872 10 months ago
do them if you want i dont care...they are safe but dont recruit all stabilizing muscles associated with the free squats...thats a fact of life...agreed , they are safer but i suggest free squats.
ManagFTW66 11 months ago
scott i have a problem in my ankle.when i sit my ankle get raised.so when i did free squats i have to place something under my ankle.but when i do squats on smith machine i can do it perfectly.please tell me whether to continue doing squats on smith machine or not.waiting for your reply
29dgdg 11 months ago
DONT SQUAT IN THE SMITH MACHINE
straken9k1 11 months ago
Everybody is saying the smith machine sucks and you should stick to free weight squatting and shit like that. Why?
XstrikexXx 11 months ago
@XstrikexXx Because they're idiots....freeweight squats sound nice in theory, but in reality if you don't have PERFECT form you can damage your spine and your knees.
With the smith machine you can set your feet further forward and glide almost straight up, whereas the people you see freeweight squatting are hunching forward and putting hundreds of pounds of weight on their spine.
TSMPimpDaddyPain 11 months ago
If I EVER see anyone squatting/deadlifting on the smith machine in my gym.....ima slap a bitch.
GeorgeHurst08 1 year ago
@GeorgeHurst08 I agree, but sometimes people need it or are new to this whole "squatting" thing so they can adjust slightly. It HAS to be there for a reason, although free weights usually are MUCH MUCH better.
steroidzr4loserz 11 months ago
@GeorgeHurst08 wow... what an educational response. You have no idea of the many great exercises that you can do on the smith machine. ALSO, what about those with knee injuries? The smith machine helps them to be able to handle a bigger load on their quads by taking pressure off their knees. Get a grip
ScottHermanFitness 11 months ago 92
@ScottHermanFitness I have got a grip. on a BARBELL. Fuck smith machines.
GeorgeHurst08 11 months ago
@ScottHermanFitness with correct form the chances of Knee injuries can be cut considerably as 90% of knee injuries come from people squatting miles past their Toes putting high stress onto their Knees. You are also not developing your functional strength by squatting with a Smith machine as you're not stabilizing and controlling the barbell in all three planes of motion.
cli6065823 10 months ago
@ScottHermanFitness This exercise also takes pressure off of the hamstrings, which creates a muscle imbalance where you are only working the quads. Your quads are already much stronger than your hamstrings and this exercise only makes this problem worse, that's why professional trainers (unlike self-professed experts) recommend against using a smith machine.
hkydan 10 months ago
@ScottHermanFitness > implying when done with correct form and going below parallel to switch the tension to the hips there is any strain on the. go below you fucker
samuelpeters1991 10 months ago
@ScottHermanFitness
Smith is actually worse for your knees as it forces a range of motion that directs the shearing forces of the weight directly on the joint. It is a completely unnatural motion.
Also, knees going past the toes is completely fine. Bring the weight to your toes, not so much. Nice running shoes, though, I'm sure the shock absorbers really help in stabilizing the weight during a squat and don't put you at risk at all.
RedWildz 9 months ago
@ScottHermanFitness I love that you reply to these morons and put them in their place. Thanks for the video. The squat rack at my gym is sometimes occupied and I don't like to wait around!
ghoodification 8 months ago
@ScottHermanFitness I have weaker knees, so the smith machine allows me to start with weights that I can handle without a spotter until I get a little stronger.
Jawsmoker 8 months ago
@ScottHermanFitness @GeorgeHurst08 does have a valid point. Bodybuilding(dot)com recently listed Smith Machine squats as the "one exercise you should never do". This is because the machine "locks your body into a path of motion--which could be entirely wrong for your body. So if you're taller or shorter than the ideal fit for the machine, you could wind up with a knee, back, or hip injury due to excess strain."
TechRISEthePRODUCER 8 months ago
@ScottHermanFitness I completely appreciate your mature attitude and personally have improved my form because of your tips. Thanks Scott!
Tripps2564 8 months ago
This has been flagged as spam show
@ScottHermanFitness I completely appreciate your mature attitude and personally have improved my form because of your tips. Thanks Scott!
Tripps2564 8 months ago
This has been flagged as spam show
@ScottHermanFitness I completely appreciate your mature attitude and personally have improved my form because of your tips. Thanks Scott!
Tripps2564 8 months ago
@ScottHermanFitness What about those with knee injuries? I dont care, I just said i would slap them if I saw them doing it...I didnt say it was useless, I didnt say people shouldn't be doing it. I only said I would slap them, my point still stands.
GeorgeHurst08 7 months ago
@ScottHermanFitness Smith puts more pressure at the knees than normal squat.
As it looks like you don't even squat 2 plates, I wouldn't expect you to know this.
8PlanA 7 months ago
@8PlanA What is with you people claiming that using a smith machine is worse for your knees than a barbell squat? It all depends on foot placement, FORM, and other factors. I have seen plenty of people do free weight squats incorrectly and the smith machine is a good alternative for those with injuries or people who may be novice at lifting weights.
mferguson1281 7 months ago
@8PlanA its an instructional video, not a bragging video
ogijuwana 7 months ago
@ScottHermanFitness the best way how to develop muscle inbalances. Keep going so you can have even more injuries lately. Free bar is everything. Heavy compounds movements only. That's the way to go. Working on your little biceps all week only take you nowhere.
m5p944 6 months ago
@ScottHermanFitness Well said Scott! I have a knee injury and the whole reason I searched for and viewed this video of yours is to incorporate squats into my routine around my knee injury.
michaelwms1 6 months ago
@ScottHermanFitness smith machine squats place a huge amount stress on your knees because they basically remove the hamstrings from the exercise. this places huge shearing forces on the knee and the ACL in particular is at risk. With continued use of a smith machine you WILL sustain a pretty major knee injury. and ontop of that there is all of the risk to your lower back.
l3a11er 5 months ago
@l3a11er Smith machines are also good if you're using extreme weight. For Example, if you're doing 1.5x-2x your body weight for a squat it's much more practical to be able to just unhook and hook the bar back in after your set. You try lifting 1.5x your bodyweight over your head onto your back squatting for 5 reps then lifting it off your back back onto the ground, for 5 sets.
ThisWeedIsMine4 5 months ago
@ThisWeedIsMine4 or you could just walk into a squat rack with it still on your back///
rohangiga 4 months ago
@ThisWeedIsMine4 That's why you have a squat cage. And if you are finding squatting 1.5 x bodyweight for 5 reps impossible THEN LOWER THE WEIGHT!!!
dar1e08 4 months ago
@ScottHermanFitness Taking pressure off the knees? Are you ignorant or just stupid? Smith machines harm the knees because the straight motion of the bar fights against the natural mechanics of a real squat. I can't believe you think you are qualified to give lifting advice on YouTube when you don't know shit in kinesiology. I guess scrawny, 120 lb models don't know how to actually exercise.
PalerLaze 4 months ago
@ScottHermanFitness You are wrong. Smith machines will make your knees worse over a period of years. You are still young, give it 10 and I assure you will have problems. People with serious knee problems should not be squatting at all, they should be doing extensions, curls and raises, while nowhere near as effective, the reduced compressional load will be better in the long term. By the way I have a PHD in sport and medicine and have 10 years of powerlifting experience.
dar1e08 4 months ago 28
@dar1e08 hey i have some questions if you don't mind answering. Is it normal for your shoulder to hurt when you bench heavy? It hurts and i have not used straight bench since, only dumbbells. But now my left wrist hurts really bad from going heavy on curls and dumbbells. Any advice on how to ease the pain and still be able to power lift? thanks
stevensinger699 4 months ago
@stevensinger699 Pull in your shoulder blades when you're benching, it reduces the stress on the shoulders.
Look at some elite.fts vids to see how.
1badmonster 3 months ago
@dar1e08 Wow, stop fucking whinning man. Noone gives a shit.
dinamiaesthetics 4 months ago
@dinamiaesthetics ROFL this is fucking serious squattin in a smith will give u bad knees noone gives a shit my ass you stupid ignorant fool
DanishPatriot92 3 months ago
@DanishPatriot92 Noone fucking cares.
dinamiaesthetics 3 months ago
@dar1e08 you were right until you said people with knee problems shouldn't squat. people with knee problems should squat all you need to do is start light, squatting will strengthen the muscle around your knee
thanya120 3 months ago
@dar1e08 I used to have knee problems, but now I'm doing squads in smith machine and zero problems. To me is the best excercise for legs. Basic. I prefer doing it in that machine instead of with just the barbell. The leg extension is a good complement.
Enanurri 3 months ago
@Enanurri .......... is this video is a correct form?????? some one please tell????
TheImrankhan09 2 months ago
@dar1e08 doesnt leg extensions cause shear pressure on the knee joints?
killaj29ny 2 months ago
@dar1e08 I have a knee injury and I was told by my kinesiologist that wide stance squats holding a single free weight with both hands between the legs is great for the knees and lower back. I've been doing this 3 times a week and my knee has been decreasing in my pain.
ThePantyDroper 2 months ago
@ThePantyDroper Squats are a fantastic rehab tool; if you can you want to be going as low as possible to develop strength in the knee joint in all ranges of motion. People say deep squats are bad for the knees as they do shallow squats for years, try a deep squat and get injured as they had not trained the knee in that position. Then they blame the deep squat as opposed to the shallow squat causing the imbalance in the first place!
dar1e08 2 months ago
@ThePantyDroper Also antagonist work on the knee joint will probably help as well, so consider doing some reverse leg curls or glute-ham raises. Reason being if you have weak antagonists, the effct is that the joint gets pulled during normal day to day motions which introduces unnecessary stress and can cause problems like inflamation etc. Although double check with your physio as I do not know the details of your problem.
dar1e08 2 months ago
@dar1e08 My physio therapist told me that the knee extension would be the best machine for strengething my knee. But everyone says it's bad for your knee so I'm not sure what to think. It doesn't cause me any extra pain, I'm doing 3 sets of 10 @ 40 lbs so not a lot of weight. Do you suggest I drop the knee extension?
ThePantyDroper 2 months ago
@ThePantyDroper Depends on your injury so your physio probably knows best. Leg extensions are not bad for the knee but as with most recovery exercises, these should be done light and not to the point where you have to really exert yourself to avoid re-injury. As to what is better, probably light squat variations but again I can't really comment as I do not know exactly what the problem is.
dar1e08 2 months ago
@ThePantyDroper For low impact work maybe consider doing say 10 mins on the gym bikes/cross trainer on a low setting, light low impact cardio is another great rehab tool and can be done as a warm up to your resistance exercises (although remember to do warm up sets as well). I would probably avoid jarring motions like jogging for now. Double check this with your doc though :).
dar1e08 2 months ago
@dar1e08 Thanks for the info. I use the adaptive motion trainer it's the easiest on my knee. I find I can do high resistance of 12 or so for 40 mins and not feel pain, if anything it helps with my pain. I'm a cyclist so I've been riding my bike a lot as well. Not sure if cycling helps with lower back pain but it'e releiving my back injury as well.
ThePantyDroper 2 months ago
@dar1e08 Aren't leg extensions really bad for your knees as well?
LZKRevelation 4 weeks ago
@LZKRevelation Isolations in general are harder on the joints in comparison to compounds, I would for not example try a 1RM on leg extension even with healthy knees, however if you are using a light weight then it is generally ok and good for rehab as it is a more controlled enviroment. But it is best to move onto compounds asap :).
dar1e08 3 weeks ago
@dar1e08
I have chondromalacia patella and a PT told me that squats were GOOD for my knees. Needless to say, I never went back to him.
xjulzillax 3 weeks ago
@xjulzillax Proper squatting in the right circumstances can be very good as a rehab tool, but this Smith machine squat is not. Smooth natural movements are normally always the best, once you start forcing unnatural movement pattens then problems tend to arise as the human body was not designed to them. Have you been taking a lot of impacts to the knee over the years then?
dar1e08 3 weeks ago
@dar1e08 Respect.
Slaterking2010 3 weeks ago
@Slaterking2010 Thanks :). Did you really take an arrow to the knee?!
dar1e08 3 weeks ago
@dar1e08 Noo, but it felt like i did a few weeks back. When squatting if your knees feel weird try lower weight and use knee straps.
Seriously though, the pain in the knee made it so i could not walk very good.
Slaterking2010 3 weeks ago
@GeorgeHurst08 thank you..lol...no slapping required just frown in disgust..i see teens putting plates on there thinking theyre doin something big...but....
ManagFTW66 11 months ago
@GeorgeHurst08 imo....
ManagFTW66 11 months ago
@ManagFTW66 what?
GeorgeHurst08 11 months ago
@GeorgeHurst08 No one is born with a barball in their hands. For a beginner, jumping into free-weight exercises such as the squat can lead to serious injury due to imbalance, lack of coordination, and lack of strength. The Smith Machine is an excellent method to bridge the gap between isolation machine exercises and compound movements, as it is the closest thing to using free weights while still utilizing the safety of a machine.
blueelectrc 11 months ago
@blueelectrc
Want to know an excellent method to teach the squat safely? Start with bodyweight. Start with the bar. Start light. Using a smith is absolutely pointless.
RedWildz 9 months ago
@GeorgeHurst08 You would be doing them a favour!
ttramone 10 months ago
@GeorgeHurst08 Deadlifting would be pointless on a smith...squating on a smith can be great. My smith machine drop sets would get you close to puking for sure. NOTHING WRONG with smith squats
tren979797 9 months ago
@tren979797 eating to much chocolate gets me close to puking. and what?
GeorgeHurst08 9 months ago
@GeorgeHurst08 tools like you make a guy wanna buy a power rack for home use.
ilynovi 8 months ago
@GeorgeHurst08 - Guess what made me look up this info about Smith Machine Squats? It was a piece written by Dorian Yates, who has won Mr. Olympia something like 8 times. Guess what? He DOESN'T DO SQUATS. He DOES do Smith Machine Squats. Here is link by Dorian Yates entitled "What Does Hardcore Really Mean?"
PurpleSupernova 7 months ago
@GeorgeHurst08 ...(get rid of the spaces to see the link) musculardevelopment. com /articles/ training/ 3333-what- does-hardcore-really-mean-by-d orian-yates.html
PurpleSupernova 7 months ago
@PurpleSupernova Why does everyone keep replying to this? i dont give a fuck?
GeorgeHurst08 7 months ago
@GeorgeHurst08 Okay then go slap Jay Cutler because he uses the smith machine for deeper, more controlled squats.
CaptainCrunch541 5 months ago
@CaptainCrunch541 I said 'in my gym'. Never seen Jay Cutler in my gym before.
GeorgeHurst08 5 months ago
@GeorgeHurst08 Unfortunately some gyms don't have facilities for doing normal squats with free weights. This is probably something to do with a nervousness about safety when it comes to squatting. I personally would prefer to be able to use free weights, but as I now don't have that option at this gym it is useful to see someone putting on a video on how to use the Smith machine as I have never squatted using one before.
YERAULDA 5 months ago
@GeorgeHurst08 well i got no choice, my gym doesnt have a squat rack or barbells, i make do; i'd rather do squats and deads on a smith machine rather than on a leg press machine or one of those deadlift machines
ernestezekiel 5 months ago
@ernestezekiel Look into split squats, they are better than your other options and only require dumbbells and a bench to do.
dar1e08 4 months ago
Smith machine bitch.
gasfacevictm 1 year ago
MORON!
TheNickando 1 year ago
Cooooool
pramorio 1 year ago
Scott would you say this method of squatting puts less strain on your back?
steveh1010 1 year ago
@steveh1010 i can say it does puts very little strain on the back, i do exactly as scott showed me ( in this video), and i cant feel anything in my back anymore.
orkie55 1 year ago
hey scott
is it true that smith machine squats is equal to leg press????
asdsa15 1 year ago 6
@asdsa15 yes and no. depending on how you do the, you will use more core in the smith machine squats
ScottHermanFitness 11 months ago 6
i heard this is bad to do this on the smith machine cuz ur locking your back which is bad...is this true?
itsKevin7 1 year ago
@itsKevin7 not at all :)
ScottHermanFitness 11 months ago
@itsKevin7 it is fucking true. first of all think of the body position you have...is it natural?...no. what are you expecting this guy to answer?
15godfather1 11 months ago
@itsKevin7 Yes it is bad because your back is not supposed be vertical during a squat. If you observe yourself when you squat freeweight (the proper way) your back is at something like a 45degree angle which is the natural movement. Anyway read "Starting Strength" for a more detailed explanation - it's written by an ex powerlifting champion who's been coaching coaches for 30 years.
ayd1nmo 10 months ago
Please if you see this video. do not do smith machines squats, ESPECIALLY not like this bafoon does. All of you so called trainers FAIL to address the basic keys of squatting. Morons.
MerkabaStar 1 year ago
Scott, did you used to do gymnastics at all? Your upper body looks very lean and ripped in the manner of a male gymnast more than a bodybuilder (more intricately defined and lean and shredded).
rlee1976 1 year ago