question re: leg position on smith squats

[strongchick]

This woman at the gym asked to work in with me on squats on the smith machine....so I obliged. Then she advised me to put my legs out further and lean against the bar to work my glutes more.

First of all...let me say...if you have the opportunity to give advice, don't point out someone's weak point (or perceived weak point) and then advise them...THEN proceed to put itty bitty weights on the bar and do 99 reps when you work in. I suddenly lost respect when I had to put my 45's back on for my set. (As an aside, I have the feeling that my stronger thighs overwhelm my behind anyway so I do lunges and butt blasters for booty.)

...but before I criticize, I like to examine advice. Is the position she recommended worse for the knees?

To attack my ass, I like to do "sumo" style squats and get slightly under the bar with the weight perpendicular to my spine...not leaning against the bar so much. Even with light weights, I would think that the physics of the exercise would place more tension on the knee joint when you set your feet further in front of the bar.

Someone in the know please comment so I can do this right.

Thank you!

 

[The Shadow]

On a standard Smith with 1-3 degree slant, place your feet together and 18-30 inches(depending on height) in fron of you. This position works sweep. place feet shoulder width or wider in front with toes pointed out at a 45 degree angle. THis works medialis or tear drop.

 

[wilson6]

smith machine squats

I use a slightly wider than shoulder width stance, toes pointed slightly outward with almost all of my clients that squat using the smith machine. The distance of their HEELS forward of the bar is anywhere from 10 to 18". My goal is that at the bottom position (thighs parallel with the floor), their knees and hips are at a 90 degree angle. Hips directly under the bar. This position causes the least knee and lower back problems with heavy weights. They all (with the exception of one) face away from the machine (i.e., the machine is tipped away from them). This also reduced stress on the lower back. The hips must remain tight and stable throughout the movement, chin and chest up, looking forward and not down. I have a few males clients that use a wider stance as well. My female clients add 180 - 360 lbs and the guys generally 270 - 540 lbs to the machine for 8 reps and squat to parallel.

Changing the foot position will affect the muscles worked, but be careful of knee and lower back issues with a narrow stance. Never let the knees go out over the toes or the glutes project much behind the bar. You're locked in using a smith machine vs a bar and it can cause problems.

W6

 

[dirkpitt51]

I think she told you to position like that so it's easier on the knees. 100% of the time I prefer free weight squats, but when I'm on the smith machine I do tend to lean back towards the bar a little. As for working the butt, that's what lunges are for.

 

[strongchick]

yeah...lunges = better booty.

Her lower leg was at a 90 degree angle to her upper leg when in squat position at the lowest point, and it looked like she was almost completely leaning against the bar....I would think that if you feet are somewhat underneath your body that there is less stress on the knees....I dunno. It just didn't look right.

 

[wynnyelle]

I have trouble using a Smith for anything but calf raises. Smith machine bothers my shoulders and upper back for some reason. Anyone else have these problems?
I just use a normal old barbell with plates inside a squat rack. For booty i do almost full squats with two lighter dumbells--that's all I can handle.

 

[mikki(hbdywi)]

sounds like what i call "chair squats".
heels together, feet in front of you leaning against the bar, and you "sit down"
supposedly works the outer thigh muscles more and the opposite being having your toes turned outward and doing a "plie" (sp?) to work the inner.