smith machine.

[rasczak]

just a slight rant. but i hate using the smith machine at work. it's all we've got for squats but it feels so rigid and I feel like i'm not getting the most out of my squats. does anyone have any good alternatives? we don't have a squat rack so the machine is all there is for squats. i'm open to any and all suggestions.

thanks!

 

[KoolDrew]

Dumbells, front squats, overhead squats, find a new gym, or perhaps this?

 

[zebano]

That really sucks. I absolutely hate smith machines. I find that I end up with a really strange motion if I don't want to bend my back. I would rather do dumbell squats but those are rather limited.

 

[rasczak]

dumbbells. hrmm i could try that.

overhead squats? is there a way to lay them down without tossing the bar on the floor? we don't have a place for that either , i would switch gyms, but this is the most convenient as i workout during my lunch hour. (no time when i get home since my wife is in school weeknights.

sorry pic blocked at work

thanks for the input. i'll let you know how it works out this afternoon.

 

[KoolDrew]

The problem with dumbells is that the load isn't going to be very heavy. I find it works great for beginners, but mainly for just teaching the movement. You really want to be using a barbell. In this case I think front squats would be the best solution. Just clean the bar to the proper position.

 

[rasczak]

sounds like a great idea. i'm excited about squats once more!

 

[PingSpike]

Originally posted by: KoolDrew
Dumbells, front squats, overhead squats, find a new gym, or perhaps this?

How do you get the weight up onto your feet in the first place though? Crazy.

 

[brikis98]

Smith machines are awful. Almost anything with free weights would be a better alternative. For example: front squats, cleans, snatches, dumbbell squats, high rep deadlifts, weighted lunges, weighted step-ups, and pistols. Better yet, get a membership at a different gym or buy equipment for your own home: it would be a far more effective use of your time & money.

 

[dealmaster00]

join a different gym

 

[rasczak]

I've been thinking about joining a different gym, but this gym is only 16 bucks a month at my work versus probably 40 - 50 a month at 24hr fitness of bally's. really can't afford to go to a new gym. the other option of buying would be nice, but again i really can't purchase anything too extravagant at the moment. i'm heading to the gym right now so i'll let you guys know how it turns out.

 

[brikis98]

Originally posted by: rasczak
I've been thinking about joining a different gym, but this gym is only 16 bucks a month

You get what you pay for.

Originally posted by: rasczak
the other option of buying would be nice, but again i really can't purchase anything too extravagant at the moment.

craigslist. All you need is a power rack, bench, barbell and some plates.

 

[rasczak]

Originally posted by: brikis98

Originally posted by: rasczak
I've been thinking about joining a different gym, but this gym is only 16 bucks a month

You get what you pay for.

Originally posted by: rasczak
the other option of buying would be nice, but again i really can't purchase anything too extravagant at the moment.

craigslist. All you need is a power rack, bench, barbell and some plates.

too true. however i was allowed to do overhead squats in a carpeted area so i'm good to go. wow what a difference between the smith and doing the overheads. i absolutely love em.

 

[MotF Bane]

Power clean the weight, then front squat your sets? You shouldn't actually need any equipment for that beyond a bar and weights.

 

[Mikey]

Originally posted by: MotF Bane
Power clean the weight, then front squat your sets? You shouldn't actually need any equipment for that beyond a bar and weights.

I do that occasionally, but I'm not aloud to drop my weights at the gym once I'm done front squatting.

 

[gramboh]

You can control the weight down from the clean rack/front squat position to the floor. I usually let it drop quickly but controlled and catch it against my thighs (got some bruising the first few times but not anymore), then lower it like a deadlift (e.g. controlled but fast, do not waste energy) to the floor. It won't make much noise and isn't hard on the bar/plates if you do it that way.

Until you get really strong in cleans you should be able to do that.

For the OP, if you watch Craigslist you'll see power racks, barbells and iron plates for cheap, could probabyl get a rack, accetpable bar and 300lbs of iron for a few hundred bucks if you search.

 

[Special K]

Originally posted by: KoolDrew
The problem with dumbells is that the load isn't going to be very heavy. I find it works great for beginners, but mainly for just teaching the movement. You really want to be using a barbell. In this case I think front squats would be the best solution. Just clean the bar to the proper position.

I'm not sure how long that plan would work though. I suspect most people are able to squat quite a bit more than they can clean. It seems like you would eventually reach a point in which you were no longer able to clean the amount of weight required to provide a suitable challenge for front squats.

 

[gramboh]

Originally posted by: Special K

Originally posted by: KoolDrew
The problem with dumbells is that the load isn't going to be very heavy. I find it works great for beginners, but mainly for just teaching the movement. You really want to be using a barbell. In this case I think front squats would be the best solution. Just clean the bar to the proper position.

I'm not sure how long that plan would work though. I suspect most people are able to squat quite a bit more than they can clean. It seems like you would eventually reach a point in which you were no longer able to clean the amount of weight required to provide a suitable challenge for front squats.

This is exactly what happens. To have your max clean be close in % to your max front squat (say like 90+%) you need efficient and crisp technique, but even then you still lose some of the pure strength adaptation of the front squat due to the energy/explosiveness required to rack the clean for the first rep.

The other issue is that you can use more weight in the back squat, and hit your posterior chain more as well.

But still, cleaning the bar and doing front squats is better than dumbbells unless you can somehow get heavier DB's into a rack position (holding them your sides is like a deadlift).

Any squatting > no squatting

 

[xboxist]

The smith machine at my gym is broken, and there is a note from management on it saying so. Someone attached another note next to it saying "replace with power rack -- kthx"

Wish I could take credit for it but it wasn't me.

 

[brikis98]

Originally posted by: xboxist
The smith machine at my gym is broken, and there is a note from management on it saying so. Someone attached another note next to it saying "replace with power rack -- kthx"

Wish I could take credit for it but it wasn't me.

Turn the note into a petition and perhaps the gym owners will listen.

 

[rasczak]

i'm really diggin the front squats. i feel like i'm doing more work even though i'm only doing 95lbs atm. (my max was 405 but that was on the smith, so that's not a very good indicator of 1rm.)

i am having to place plates under my heels so i can get the most depth. every third day i will replace front squats with power cleans like the program say. ( i thinkk)

 

[OILFIELDTRASH]

Totally disagree. I think the smith machines are a great alternative to free weight squats. I prefer free weight squats but occasionally use the smith machine. Its a great way to get that good range of motion but without the risk of crushing yourself under 300+ lbs.

Try mixing in some lunges or sprints. I like grabbing 30lb dumbells and squatting down and jumping as high as I can. It helps my legs to be more explosive. I got some major hops.

 

[SociallyChallenged]

Originally posted by: OILFIELDTRASH
Totally disagree. I think the smith machines are a great alternative to free weight squats. I prefer free weight squats but occasionally use the smith machine. Its a great way to get that good range of motion but without the risk of crushing yourself under 300+ lbs.

Try mixing in some lunges or sprints. I like grabbing 30lb dumbells and squatting down and jumping as high as I can. It helps my legs to be more explosive. I got some major hops.

No, that's wrong. You have zero risk of crushing yourself if you're doing squats correctly in a power rack. Smith machine is a machine and takes out important factors such as stabilization, natural range of motion, etc. Don't stack the weight on if you can balance it in free weight squat. It's as simple as that.

 

[KoolDrew]

Originally posted by: Special K

Originally posted by: KoolDrew
The problem with dumbells is that the load isn't going to be very heavy. I find it works great for beginners, but mainly for just teaching the movement. You really want to be using a barbell. In this case I think front squats would be the best solution. Just clean the bar to the proper position.

I'm not sure how long that plan would work though. I suspect most people are able to squat quite a bit more than they can clean. It seems like you would eventually reach a point in which you were no longer able to clean the amount of weight required to provide a suitable challenge for front squats.

Definitely, but it's still better than no squatting at all. Eventually he will have to get a better gym, but if he has to make the best of it for the time being front squats would be fine.