Alternative to smith squats??
- Thread starter mustang85
- Start date
Why no squats? Smiths are un-natural b/c you are locked into the line of motion of the machine.
You can kick smith machines all you want until you injure the stabalizer muscles in your back. Believe me you won't seem so macho then. I wish I had the room to add a smith rack so I could squat heavy again. I would try au natural but I am old enough to know that one wrong twist with that oly bar and my lifting days are over. 
Greenetuckian said:You can kick smith machines all you want until you injure the stabalizer muscles in your back.
I'll see your muscle injury and raise you a spinal compression injury almost 30 years ago. I've been getting some good advice on what I can do to squat heavier and safely and none of it includes smith work. It does include proper form and strong core.
And I'm 41. I'll still squat as heavy as I can go, but I probably need to work on strengthening my core now as I've been getting repeating back injuries (not from squats though).
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mustang85 said:
No, but you also won't get the same results as a squat.
Since you said you get lower back pain, I would recommend doing some exercises that strengthen the lumber muscles. Supine bridges, bird dogs, inverted bridges, etc.
You may just have weak back muscles. I suffer chronic back injuries and a PT at another site took notice. I thought back through my history and remembered a spinal compression injury I suffered at about 11-12 years of age. He prescribed bridges and bird dogs to strengthen the core muscles.
http://forums.jpfitness.com/showpost.php?p=239554&postcount=137
I had many back problems in the past. Now I do leg extensions and leg curls first, to pre-exhaust the leg muscles, keep my squat reps up (10-12) and of course use good form! I also do some sort of lower back exercise right after I finish squats: stiff legged deadlifts, hyperextensions, good mornings. I find that by working the lower back after squats, the next time I do squats my lower back is not the limiting factor. BTW I am 51.
Ditto on the core exercises- bridges etc. Great advice!! Instead of regular squats try Bulgarian split squats, they work great and will keep the stress off your lower back. I would try to avoid compressing the spine bc that will definitely aggravate the problem. Work up that core strength before you try hitting the regular squats, until then Bulgarians should be enough to kick your hinny I just want to say that any axial loading I would be very cautious of at this time, you don't want to mess up your spine or any of the nerves (dermatones) that run from it. Build up the core strength to protect your back. Good luck and please update us on your progress.
I just want to say that any axial loading I would be very cautious of at this time, you don't want to mess up your spine or any of the nerves (dermatones) that run from it. Build up the core strength to protect your back. Good luck and please update us on your progress.