Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position. But it's better to learn the form first and then add the weight. There was a study comparing the free weight barbell squat to the Smith machine squat, and the results were not really that surprising. This is true. I also think it gives a false impression of what your true max would be, as I can typically squat more on a smith machine then vs regular barbell back squat. First of all: no, being able to squat 95 lbs on the smith machine does not usually mean that you can squat the same weight with a free barbell. Disadvantage of Barbell Squat. Advice: Squat in the Smith Machine With the Same Form as Your Free Weight Squats. For novices, the Smith Machine can be used to familiarize oneself with the squat movement, particularly with a trainer’s assistance. Squats 101. Well, that isn’t necessarily as black and white. I would agree with this if you're well into an advanced level of strength. You can't duplicate a barbell squat with a smith machine because the smith machine doesn't allow for any deviation of the plane of the bar. The thing is, there are ALWAYS guys using the barbell for squats so it's hardly ever free. The hack squat was invented to elicit such an endeavour, to be able to emphasize the quads more in a squat, than what was being done with a with a barbell on ones back. When I went to a real squat rack it was SO much more fun! The squat is often called the king of exercises. I don't have any gym buddies (I ride solo to the gym because none of my friends give a damn about fitness) so I'm scared to do too much and hurt myself. The hack squat machine came later, and made the movement pattern more accessible with more weight. I also think it gives a false impression of what your true max would be, as I can typically squat more on a smith machine then vs regular barbell back squat. Smith Machine Squats CONS: I think the Smith machine is hated because it doesn't require as many of your muscles to be used. I first started doing squats on the smiths machine and was able to squat a lot of weight. When I first started I used the smith machine too, for the very same reasons you are using it. In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. Your information has been successfully processed! When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. Noone getting big legs with weak ass leg strength. The verdict: Smith machine squats Vs Barbell squats. If you're going to fail, it's usually in the bottom of the squat so you just kind of sit down. Both exercises should be incorporated into leg training. Its not that they are completely useless. Another difference between the barbell squat and the Smith machine squat is strength. This is one of the many disadvantages of machines that Coach Snideman has stated in his article, Free Weights vs. Machines. I can easily squat 30lbs more on the smith than my actual squat amounts in the rack. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. Entire workouts have been built around this classic exercise, such as the famous 20-rep squat routine.It’s a cornerstone of a lot of athletes’ training programs, the first discipline contested in powerlifting competitions, and a leg-building staple for most bodybuilders.. As you can see, smith machines, squat racks, and power racks are available in various price tags. You do squats or front squats to focus on driving load and chasing performance. Smith Machines are great for isolating the quads. I'm currently working on getting past 120x5 on my squat sets. 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