Help with Squats

BiT · Sat, February 21st, 2004, 04:56 PM

What is the best way to do squats on Max-OT? Using just a barbell or something like a "Smith Machine".

The thing is the first time I tried squatting about two weeks ago, I used the smith machine as I wanted to "test" how much weight I could do. I was able to push pretty hard and mentally I was more focused because I knew I wouldn't fall down or something as it has a locking and bracing mechanism on it.

When I did squats last week, I decided to go the same weights, but do it on a barbell. The first thing I noticed was my balance was off. Secondly I wasn't as intense as I was more worried about falling then pressing. Lastly I don't think I got the full range of motion as I did with the smith machine, again because I didn't want to fall down.

Just looking at the above sceanario it'd look like the smith machine was better, but I want to get a general concensus of which way is the better way to work.

marcus · Sat, February 21st, 2004, 05:15 PM

Doing squats with the barbell is more effective because you have to work extra hard to keep your balance and to perform the correct range of movement. Its ok to start off with the smith machine if you are a beginner, its just easier because the range of motion is fixed. When you start learning how to do squats with the barbell it will be difficult and you wont be able to lift as much but it wont take long to adapt.

Marcus

Jono · Sat, February 21st, 2004, 06:18 PM

barebell.. only way!

one thing to note though. i never do 4-6 reps to failure with squats.. NEVER EVER!

even with a spotter i wouldnt dare try.. i push myself to 6 reps with a heavy weight, but i know i could squeeze off at least one or two more. i take it fairly easy on squats, doing higher reps.. id rather not risk the change of really screwing my body up.

i go heavy and hard on lunges, leg press and all the other machines/leg oriented exercises.. but never full out on squats

corbint · Sat, February 21st, 2004, 06:36 PM

squat in a powerrack and you can go full out. if you only get halfway up, just drop and let the emergency rails catch the barbell, and you are fine. just make sure you have the emergency catch pins at a height appropriate for your body!

also... do NOT do squats in a smith machine! the smith will force your body into an unnatural movement and cause your knees to hurt. check out http://www.exrx.net/Questions/SmithSquat.html for more info on the dangers of doing squats in a smith machine.

Jono · Sat, February 21st, 2004, 11:24 PM

i actually squat in a power rack.. i do alot of things in the power racks..

im not to sure what the correct "procedure" for biffing out on squats with heavy weights to not get hurt is..

i am generally more leaned forward than most people.. im not sure how to explain this, but picture this.. what i do relieved pain i use to get in my knees from squats.. and to me from the way i see how i do them, it seems pretty hard to biff out of a squat.. unless i quickly just drop into the pushup position..

BiT · Sun, February 22nd, 2004, 01:16 AM

Thanks for the info guys!

I'll definetly stick to barbell then. Ya I thought the smith was kinda a cheat as well but was hoping someone would prove me wrong

wolfhalen · Sun, February 22nd, 2004, 04:03 PM

Quote:

Originally Posted by BiT

Thanks for the info guys!

I'll definetly stick to barbell then. Ya I thought the smith was kinda a cheat as well but was hoping someone would prove me wrong

One more note that was not mentioned. If your form is bad, and you can't keep balance. Drop the weight about 20 pounds or so, or until you can keep perfect form.