Smith machine squats for form

[Crossword]

I normally don't like using the Smith machine, but a trainer at my gym said it can improve my squat form. I've been working on improving my form, but when I start using heavier weights I feel my knees trying to go inward or I'm not sitting back enough. I don't want to replace my free weight squats with Smith machine squats, but I was thinking about using it as an auxilary exercise to help w/ my form.

Anyone think using the Smith machine is an effective way to improve my squat form?

 

[gettinlarger]

Your trainer is wrong, I'm afraid. The Smith gives very little range of motion for your squat. If you want to improve your form, work with just the bar. Slowly and gradually, add a little weight.

Good luck bro.

 

[louden_swain]

Personally, I would stay away from the smith machine when performing squats.

I have found it to take away your natural motion, plus place extra stress on the knee joint. It also robs you of building stabilizer power. Overall, more negative things to say than positives.

 

[Tarheel]

I like box squats for form (as far as sitting back) and low weight of course.

I'd do some hack squats for assistance in the quads, knees going in sounds like the quads need some extra strength. Knees going in isn't great form as it stress the back more, but its also a strength issue. Still Jerry Jones squatted like 872 with wobbly knees.

Smith machine is terrible for squat form IMO (but I'm not a trainer or squat expert either....)

 

[Citruscide]

It's sad that many trainers today are taught to have clients work on the Smith machine... rather than taking the time to properly instruct one on how to do squats the correct way.

GL has the correct idea... if your form is lacking as you go up in weight, you have to ask... why? Is it because your knees are going inward, because that part of your leg is weak? Is it because your lower back lacks the strength to keep straight? There may be some underlying issues as to why your squat form is off... maybe your stance is too close?

One of the biggest things I've noticed is that people tend to look down while squatting... rather than looking up... which helps keep your shoulders back and back straight.

Since I do front squats... I kinda have to stand up straight... lol

C-ditty

 

[bignate73]

lighten the weight on your squats and keep your knees straight. the only reason your knees should be shooting in is if your lateral stabilizers or calves are weak. basically the muscles that keep your feet from pronating. you could be compensating by using any muscle possible just to stand up out of the squat instead of keeping your legs tight and pushing the floor away from you. as your prime movers get stronger your stabilizers should too. if one happens without the other (as is the case with people using too many stable exercises) you develop weaknesses that are apparent under weight or fatigue.

first check your distance/stance width. if its too wide and your adductors cant handle the load, you will buckle inwards. if its narrow, you have no excuse but to lighten up and pay attention to your knees. to get things back on track, try some box squats or similar movement. focus on staying wide and keeping those knees out there. i guarantee the side of your butt will be burning as will your inner thighs. it sounds like you have a stabilizer weakness and the SMITH MACHINE WILL NOT HELP THAT. the only reason that trainer recommended that was to probably have you watch your knees without worrying about your back. that could have been done on the leg press or hack squat as well for instructional purposes.

i think take a step back, assess your squat with light weight and see what feels like its giving out or maybe you just werent paying attention during the movement and this might help.

ps...check your adductors (inner thighs) for flexibility. wouldnt want a "tight rubber band" or 2 to throw off your form.

 

[Crossword]

Thanks for the replies. The trainer that I talked to has been extremely helpful. This was the only bit of advice that I disagreed w/ him on. I wanted to run it by other ppl to get their opinions.

Whenever I go heavy on squats, my first set is good, but I get winded pretty easily. I'll rest until I'm ready for my next set (around 5 minutes). The second set is when I feel my form starts breaking down. I usually fail to get my targeted # of reps. For my third and final set, I take it down to a weight where I can achieve my target reps with good form.

Bignate, how do I check my adductors for flexibility?

Citruscide, how wide should my stance be? I've widened my stance, but if I widen it too much, it gets really uncomfortable and I feel off-balance.

Tarheel, I have always thought about doing box squats, but nobody at my gym does them, so I can't ask anyone if I'm doing them correctly. Plus the only thing I could think of to use as a box is a bench, but I don't think it gives me good depth since I'm short (5'5").

 

[bignate73]

just make sure you can squat without feeling like your inner thighs are tight. i usually sit at the bottom of my squat and use my elbows to press my knees outward a bit. just to make sure that my range of motion isnt hindered by inflexibility.

 

[coolcolj]

do front squats, its pretty much impossible to do em wrong - that will help your from

overhead squats are even better

 

[Fatty4You]

I am not a flexible person. When i did squats with a free bar, i used to bend to much forward and this never felt good. So i TOld myself that i should do smith machine to that i can keep my back a little more up and down and try and convert the squat into a more quad-dominant exercise.

Of course, in retrospect, going to the smith machine was HORRIBLE for me to do. It wasn't helping me. What is WAS doing was letting me avoid having to fix a problem: my lack of flexability.

And now, i am back on free weight squats, having hurt BOTH my knees from what i thought was better form on the smith machine. After switching back to free bar, my knees are getting better, AND, and i am addressing my inflexability.

I am not saying that you are ignoring any problems, just warning you to make sure that you are switching to smith machine to improve something and NOT to avoid fixing a problem.

Keep healthy,
-Fatty

 

[BodybuildingUniverse]

get someone to help you on the form with free squats, dont bother with the smiths...so much better for you and so much more effective

 

[Mindwraith]

Using the smith rack for anything is bad, it can really increase the chances of injury and its not really giving you the full benefits that free bar squats or other exercises give you. I've heard nothing but bad things about the smith rack, I'd avoid it all together.

My experience with club PT's hasn't been too good, I find many of them very often give me the wrong information, especially when it comes to body building or other routines. Personally though I feel most the people on this board have the best realtime experience and most helpful information. Really glad I found this place you guys rock.

 

[Serenity Head]

Thanks for the replies. The trainer that I talked to has been extremely helpful. This was the only bit of advice that I disagreed w/ him on. I wanted to run it by other ppl to get their opinions.

Whenever I go heavy on squats, my first set is good, but I get winded pretty easily. I'll rest until I'm ready for my next set (around 5 minutes). The second set is when I feel my form starts breaking down. I usually fail to get my targeted # of reps. For my third and final set, I take it down to a weight where I can achieve my target reps with good form.

Bignate, how do I check my adductors for flexibility?

Citruscide, how wide should my stance be? I've widened my stance, but if I widen it too much, it gets really uncomfortable and I feel off-balance.

Tarheel, I have always thought about doing box squats, but nobody at my gym does them, so I can't ask anyone if I'm doing them correctly. Plus the only thing I could think of to use as a box is a bench, but I don't think it gives me good depth since I'm short (5'5").

OK this may help a bit, My clients often have this trouble as well....First off your trainer is wrong, the smith is sub-par for every exercise, however it is effective. The bad thing is it rides of a verticle bar...almost all of our motions have some demension to them so they are sub par. The smith is helpful for certain parts of the exercise. Number one thing is to have explosion and control. Explosion from quads, control in hips. I am guessing from expereince that you are getting down and having a what I call a double motion. This means as you go down you try to get up but your hip first push your but out or cause them to swivel. Don't worry this can be fixed ...here's how. Have someone watch your bottom thrust out from time to time....It should look like down, and "bam"-up. NOT LIKE down, out(refferring to hips)-"bam"up. (Sorry for the illustrating words but without showing you its a little more difficult)

Use a weight where you can do a powerful good squat. Then add some weight and do a good powerful 1/2 squat. Then add...and so on until you are holding a weight on your back and racking and reracking. This will adjust your body to an increase in weight. I used this method and went from 185 squat to 405 within six months at the age of 17. Now I still do this to acclimate myself to heavier weight.