Hi I'm pretty new to weightlifting and in my gym we have these machines that sort of stabilize the barbell for you so its easier to perform the movement. The barbell moves in a track that keeps in in place. It takes a lot of stress off your shoulders(dont know if thats good or bad tho). Theres also one for bench press that does the same thing. I dont know if this is the regular name but at my gym they call they smith squat machines. I'm going to be doing a fbw 3 times a week with just compound movements and I wanted to know if it is ok to do bench presses and squats using these supporting machines because it's easier for me to keep my form, or if it is best to just do a plain squats and bench presses. Thanks
are smith squat and bench machines ok to use?
- Thread starter vonshu
- Start date
I'm sure you are likely fed up with my post in your threads lol. But, when shooting for the "optimal" you want to be using free weights.
The reduction in your natural ROM (range of motion) from machines such as the smith machine and the fact that it is already stabilized in a set motion. As well as other factors means that Machines are not near as efficient as free weights for just about any goal. The only time you should choose a machine over a freeweight, IMO, is if you have some type of physical disability and need a restricted/stabilized ROM.
For the record if someone tries to tell you to start on machines then move to weights, don't listen to them. The experience on machines does not transfer over to free weights. Its entirely different. From the amount of weight you will be able to use to the form, its completely different.
The reduction in your natural ROM (range of motion) from machines such as the smith machine and the fact that it is already stabilized in a set motion. As well as other factors means that Machines are not near as efficient as free weights for just about any goal. The only time you should choose a machine over a freeweight, IMO, is if you have some type of physical disability and need a restricted/stabilized ROM.
For the record if someone tries to tell you to start on machines then move to weights, don't listen to them. The experience on machines does not transfer over to free weights. Its entirely different. From the amount of weight you will be able to use to the form, its completely different.
Just about the only machines in the gym that aren't puttting your body and joints in an unnatural motion are the back ones, like the chest supported row. That said, I generally avoid them like the plague. Though I'm sure there's a HIT junkie or two that would tell you otherwise.
Is that bad? Will it really hold me back? What are the downsides of using a "smith machine"?
You're best to use the smith machine or chest press machine instead of free weights when you start out but its in your best interest to use freeweights at some point.
x2 ..................
I would but the only olympic bar at the gym i go to is on the smith machine and i'm sure you can't take it off. They have some other small barbells with fixed weight on them but I think the heaviest one is about 50kg which would be too light. They do have an EZ curl bar which you can put olympic plates on but thats about it.
If they don't have a proper squat rack, then find another gym: you're missing out on a LOT of quality exercises without one.
Its a bit hard for me to just find another gym because i'm only 15 so i rely on my mom taking me. The place we go to is more like a heath centre with a pool and stuff if you know what I mean.
What quality exercises am i missing out on because they don't have a proper squat rack? You can still do squats and bench press etc its just that the bar is guided.
What quality exercises am i missing out on because they don't have a proper squat rack? You can still do squats and bench press etc its just that the bar is guided.
A smith squat is NOT the same as a normal squat...in fact, the argument can be made that a smith squat is bad for you for a number of reasons. I wrote about it here, although it's a fairly technical read:
Stay away from the Smith!
Thanks for that although there was some parts that i didnt really fully understand. Looks like i'll be trying to stay away from the smith machine now although i'll have to use it for bench press a bit.
I am now really thinking of trying to get a squat rack, bench, barbell, dumbells and weights at home now so that i have the right equipment. I just need to convince my parents that we have the space and money to do it.
I am now really thinking of trying to get a squat rack, bench, barbell, dumbells and weights at home now so that i have the right equipment. I just need to convince my parents that we have the space and money to do it.
The question becomes "why are you using jump squats?" If you're using them as a pseudo-plyometric for sports training, then you shouldn't be using anything to stabilize your body (that would defeat the purpose of improving balance in an athletic activity). If you're using them for hypertrophy, they might not be the most suitable exercise (plyos aren't really very good for "bodybuilding," at least not when compared to more traditional means). You can use explosive movement without leaving the feet and getting airborne, so you should consider the purpose of the exercise.
Having said all of that, the answer is still no, for the same reasons that performing a traditional squat in the smith machine is bad for you. In fact, learning how to land with balance is a fairly vital athletic activity (think of how many sports, especially basketball, volleyball, certain positions in football, soccer goalies, etc, etc, that require the specific skill of jumping and landing with balance in a squat-like position). Don't use the smith!