when you do free weight squats, you have to stabilize the weight, therefore more muscles to move the weight. I can't count how many tough guys I've seen crumple into the fetal position when doing these correctly. First, the Smith Machine isn't a great way to do squats. Researchers from Drake University reported that when 32 trained lifters tested their one-rep max for the Smith machine squat, they were about five percent stronger than on the free-weight squat.
A squatting movement is rather complex, especially considering the variations that are available. That's one rep. “The typical [critique] is that it’s guided. That you might as well do a regular squat, a regular split squat, or a regular bench press because it’s a free weight. The primary reason why some lifters write off the Smith machine is that it’s not functional. The Smith Machine locks into a very unnatural movement pattern which has the potential to stress … Unnatural Patterns. The researchers suggested that the strength increase for the Smith machine squat may be due to the reduced need for balance… Squats on a smith machine are given a much harder time than they deserve in the weightlifting community. This is obviously not new to machine training, but with the Smith Machine this becomes even more complicated. One of the main downsides of the smith machine is that it forces you to perform all exercises in a … This is going down deep, coming up half way, going back down deep, and then coming up all the way. I have a hard time doing regular squats at my gym because the floor isnt solid its that soft rubber flooring which makes it very hard to balance heavy weights, also there is no spotters on the rack. The optional J-Hooks and spotter arms are designed to withstand loads of over 300 kgs!
It is useful for all gym-goers but particularly useful for those recently injured looking to undergo physical therapy to regain their motor skills. Many bodybuilders believe that Smith machine squats with strict form are an equally or even more effective quad builder than free weight squats, or at least consider it worth alternating between the two types of squats for variety. they were harder not because they were a better exercise, but because less muscles were being worked. The researchers suggested that the strength increase for the Smith machine squat may be due to the reduced need for balance, thus allowing a focused effort on driving the bar straight up. so, depending on your natural bar path in squats, the smith will also make you use less quad or hammys/glutes 05-26-2009, 09:51 AM #5 It's pretty dangerous (sheer forces on your knees, awkward positioning, false sense of security, lower back issues, single plane of motion, read more in the link). Ironically, to learn how to squat properly in a smith machine, you first need to learn how to squat with a free weight. It’s a little difficult to reconcile this observation with research findings about lesser quad muscle activation.