Are Smith Machine Squats Good?
Q: When all the squat racks are occupied, the Smith machine usually isn’t so I’ll use it to squat. But other than that, I try to avoid the Smith machine as much as I do having sex with condoms. Is that something I should be doing?
A: Are Smith machine squats good?
Well, it depends…
A Smith machine consists of a barbell between guide rails that only allow for movement on a vertical plane. So because the barbell in a Smith machine travels along a fixed up and down path that doesn’t permit forward or backward movement during use, the need for balance is removed. Compare that to a traditional barbell where the body and weight move freely through space in a slight arc. The adjustments that your body has to make to balance itself while controlling the weight when you’re not locked in a fixed path requires greater recruitment of the core and surrounding muscles than the other. That’s the basic difference between the two pieces of equipment.
Apart from not working the stabilizer muscles as much, Smith machine squats activate the quads but not to as large an extent as barbell squats do when your feet are directly under the bar in performance of a traditional squat. Those are two reasons to favor barbell squats. That, however, doesn’t mean that Smith machine squats don’t have their own advantages.
For one, when using a barbell, having your feet directly under the bar is the only position you can place them to safely perform a squat. The fixed path of the Smith machine, however, eliminates the need for balance so you’re able to place your feet at various distances and still safely execute a squat. What this provides is the opportunity to better target specific muscles, as research has found that placing your feet 12 inches in front on a Smith machine equally targets the quads, glutes, and hamstrings while setting them 18 inches forward targets the hams and glutes and minimizes involvement of the quads.
Another advantage of Smith machine squats that’s supported by research is a 5 percent increase in strength compared to free-weight squats because having to balance yourself is taken out of the equation. So on account of the ability to use heavier weight, the Smith machine presents the possibility for more overload.
Traditional barbell squats help with overall strength by developing the stabilizer muscles and are probably better for quad development while Smith machine squats let you train heavier and bias certain muscles depending on foot positioning. That being the case that both squat variations have their own distinct benefits, it’s perfectly alright to use the Smith machine on occasion, even exclusively, depending on what your needs are.
As we’ve seen, performing squats on the Smith machine is a viable alternative to the squat rack as a backup or if you want to use it regularly out of preference. In whatever event, there are a few things to bear in mind when using a Smith machine in place of the squat rack.
One is that unlike a standard barbell that weighs 45 lbs, the weight of a Smith machine bar can range from 6 to 45 lbs depending on how much assistance is provided along the vertical tracks as you move the bar up and down. That assistance varies by manufacturer and type of Smith machine, as does the material used to manufacture the bar, which also contributes to how heavy or light it feels. What all of this means is that for the most accurate figure of how much you’re lifting, you’ll have to account for the level of assistance when calculating the total weight.1The information about bar weight can usually be found on the equipment or on the manufacturer’s website. But in instances where it’s not readily available, then you’ll have to do the guesswork.
Something else to remember is that if the Smith machine you’re using travels straight up and down, then it doesn’t matter what direction you’re facing as you squat. As long as you’re practicing proper form and your feet are the appropriate distance, you’ll hit the muscle you want without stress on the joints. But if the Smith machine is slanted, then you should orient yourself in the direction of the angle for glutes and in the opposite direction for quads.
Lastly, you don’t have to be one of those people who use clips on the Smith machine.2DON’T LIE!!! They’re not needed because there’s no possibility of the weight sliding off from the bar tilting. That’s all prevented by the guided movement of the Smith machine. With that in mind that you’re one of those people who does this dumb shit, it’s kinda funny that you protect yourself by using clips on the Smith machine when you don’t have to but don’t see the need to protect yourself during sex when STDs are on the rise and there’s the risk of forced parenthood depending on the state you live and its abortion laws. Yeah, funny stuff indeed!
Now, does anyone else have a fitness or nutrition question of their own that they want to ask?
Glossary: barbell, exercise equipment, fitness, glutes, lifting form, muscle, nutrition, squat, squat rack, squats
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