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2004/11/02, 05:40 AM
I HAVE NOTICED A COUPLE OF GUYS AT MY GYM DOING SQUATS ON THE SMITH MACHINE WHICH WE DO NOT HAVE A POWER RACK OR ANY WERE ELSE TO DO THEM ,BUT THEY WERE LEAVING THE BENCH IN PLACE AND SETTING DOWN ON IT THEN GOING BACK UP .IS THIS PROPPER? I TRIED IT AND IT SEAMED TO BE PULLING MUSSELS THAT I WOULD RATHER NOT HAVE PULLED IN MY INNER LEGS.:surprised:
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2004/11/03, 12:49 AM
there's nothing wrong with it, really...
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The following sentence is true. The previous sentence is false.
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2004/11/03, 04:45 AM
they were doing box/bench squats...a type of squat used by people training in powerlifting...usually using wide stance...and relying heavily on their hamstrings, butt, and hips to push the weight, (and positioning the bar lower on their back than is standard for bodybuilding)...instead of the quads as is the norm with most people, using closer foot stance...their way has been more effective in powerlifting goals...however if you are trying to work your quads and overall leg development, normal stance is prolly more beneficial...but remember....why not implement different techniques to change up your routine every few weeks to keep ur body guessing...
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2004/11/03, 12:33 PM
I thought a wider stance was better in powerlifting?
Narror your feet the more you have to "stand up", wider you just need more flexability,but you don't have to move as far, or so I thought?
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GO into battle as if was your last, cause thats the only one you loose!
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2004/11/03, 02:56 PM
i usign the smith machince for any types of squats inst better then doing it on a power rack .if you do it on a power rack it will giev u a beter core work out and increase ur stabilty.
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2004/11/03, 08:41 PM
amen foz1988,
the squat is one of the best and most important exercises not only from a strength and conditioning point of view, but for general health as well. think of it this way, how many times per day, week, month, etc. do you squat? for the majority of you, you'll either say alot or i don't know...to help you answer this better, anytime you bend from the knees and waist. more of you will probably say alot now. if you say not alot or never, i STRONGLY urge you to learn how to squat as soon as possible and start doing it as often as possible.
foz1988 briefly touched upon the main reason for this, which is to incorporate your core into the movement. with the smith cage, your core is far less involved because of the stability produced by the smith bars that acutally hold the weight. this is not the only downfall of using the bars, because you are forced to squat the weight in the same pattern every single rep, you are forced to do some pretty unhealthy things. A)You will overuse the motor units (individual muscle fibers) since you don't deviate from that particular pattern. this can cause a number of overuse and/or repetitive stress injuries. B)If you do try to change movement patterns while squating, you will only be able to do this by shifting your body around while under load. this will cause faulty movement patterns that, when learned via muscle/tissue memory, will occur EVERY time you squat. the list of problems that occur from faulty movement patterns associated with the squat are as long as a John Kerry speech (o.k. maybe they just seem that long) and would take weeks of explaining. C)From a biomechanical/kinesiology perspective, the smith squat is incorrect, since most smith squatters will place their feet farther away from their body than could ever be done from a free-standing position. if this is not done, the smith squatter will be forced to squat with the knees migrating forward over the feet. if anyone has ever had an injury from performing a squat this way, they can tell you just how fun the rehab is. can you say...months and months of ken and barbie weights!
One key note here is CORRECT squatting form, which not only includes the movement itself, but correct transverse abdominus activation, correct tounge position as well as correct breathing. these may seem not all that important until you try to lift your couch while moving one day and you either pass your stomach through your butt or end up paying off your orthopedic specialists B.M.W.!
You have to understand that the T.V.A. is one of the most, if not the MOST important core muscles since it has attachments into the lower back (thoracolumbar fascia) and if not properly activated, affect pretty much the entire kinetic chain. once again the reasons for this are so complicated that it would take weeks to explain it all. I will eventually try to cover all of the information that I present, but obviously this will take some time....I'm being 3 job johnny right now and don't have all that much time.
So how do you activate your T.V.A? First off take a good diaphramatic breath (breath from your stomach first...then use you your chest) and then draw your belly button in towards your spine. Now count to 30 and say alakazam 6 times...oops, never mind...that's all you have to do. pretty easy huh?
now, as for the breathing portion of the squat. at the top of the motion take in your good diaphramatic breath and activate your T.V.A. as you bend your knees, keep this breath held. at sticking point (knees parallel to the floor), release the breath through pursed lips. this is where the correct tounge position comes into play. swallow and note where your tounge is, this is where it should be throughout the entire movement. Oddly enough, this makes your entire body more stable (who would've thought good tounge action wasn't only for making out?).
there's a whole lot more pertinant information that can be stated about the squat ie; proper foot postion, full explanation of movement, exercise variations, weight belts, straps, blocks under the heels, etc. Unfortuately, I've got a girlfriend who is VERY needy and is nagging me to come to bed......poor me. :big_smile:
for more information, just contact me through this webisite or via my email: zimaboy5@yahoo.com
dave
p.s. I'm not saying there are no applications for the smith squat, but they are limited. so no posts threating the life of my cats to take this back.
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All of the information I present is not my own...many before me have paved the road to teaching ultimate health and vitality. special thanks to paul chek and the chek institute.
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2004/11/03, 09:36 PM
indeed....smith machine is a poormans version of a power rack...the auxillary muscles are not being used....as well as the bar is only 15lb vs 45lb for regular, since it's suspended on cables...
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2004/11/04, 05:45 AM
thanks for all the info on the smith unfortunately my gym is a small one and the only place to do squats is on the smith machine I hate the way it restricts the way you move but I think some squats are better then none.
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2004/11/04, 12:41 PM
do you have access to dumbells?
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2004/11/04, 10:40 PM
"as well as the bar is only 15lb vs 45lb for regular, since it's suspended on cables..."
so what? just add more plates to the bar and you've got the same amount of weight... heh...
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The following sentence is true. The previous sentence is false.
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2004/11/05, 02:15 AM
pimple....that's true....but many people don't realize that 'slight' difference, and think when they put on 45s, they are still doing 135...I have seen it many times, and actually got into debates over this...but yes that's one thing u can definately 'correct' by simply adding the 30 extra pounds...
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2004/11/05, 12:37 PM
however, un one squats stright up and straight down in a squat. The rack is fixed and you have liited movement front and backwards. Watch anyone squat, you lean forward a lil bit, to balance. Think of getting out of a chair, you lean foraward and drive up. Very few just stand up back straight, it looks like your a robot it you do.
I do like the smith, cause you can do somthing you can't do in a squat, put your feet in front to really hit the qluts and hams. I'll never replace smith squats, with bb squats, but it does have its place. IF used correctly.
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GO into battle as if was your last, cause thats the only one you loose!
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