… Smith Machine Squats?

Today I was introducing a client to the pleasure and power of a properly executed Squat – a foundational, full-body strength-building exercise that deserves a premier place in the weight training program of most individuals.

Our discussion turned to the use of the Smith Machine for Squats…”Easy to load, secure, simple to use” were my client’s comments.

Well, it just so happened that I had been recently reading up on that particular topic (part of my near-obsessive research into Functional Training for aging populations).

First point to remember – the Smith Machine is just that.  It’s a Machine.

And generally speaking, machines just don’t fit everyone like a glove. The effectiveness of machine work can be substantially less than from properly (repeat, properly) executed free-weight work.   There are differences in body composition, range of motion, strength, centre of gravity, fit… all of which need to be accounted for when selecting the right equipment to use for ANY exercise.

So, here are 10 good reasons why you should NOT be using the Smith Machine for your Squat exercise… as convenient and available as it may be!

1. Over-confidence. Fixed bar = More of a weight you will load. And putting on more weight than you are able to lift safely = INJURY.

2. Unnatural Movement. Free weight squat = a natural, smooth, arching concentric /eccentric path as you ascent /descend through the move. Particularly under heavy loads, the Smith Machine’s fixed up-and-down pattern can quickly = INJURY.

3. Knees. Knee pain from the Smith Machine is very common, since it keeps your torso in a somewhat fixed vertical position and places excessive shearing forces on your knees…

… if your feet are too far under the bar, you get excessive forward flexion of the knee = INJURY.

… if your feet are too far in front of the bar, the knees want to slide forward and out, thus the lower back takes over = INJURY.

4. Lower Back. Whether your feet are more forward OR more under, the natural tendency is still to lean your back and neck against the bar – just magnifying the unnatural movement pattern and further stressing your lower back = INJURY.

5. Balance. The Smith Machine’s attraction is also its curse – since it balances and stabilizes the weight for you on a fixed track, you won’t add benefit to all those core stabilizing muscles or will you improve your balance & coordination. All of these are important for any person interested in strong, functional performance in daily activities & sports.

6. Less Strength. Since the Smith Machine balances the weight for you, you won’t get as strong. Period.

7. Less Muscle. Since the Smith Machine balances the weight for you, you won’t get as muscular. Period.

8. Muscle Imbalance. UP and down, UP and down on a fixed track causes muscle imbalance in the other 2 dimensions – side-to-side and front-to-back. And that can type of imbalance can = INJURY.

9. Technique. “Should I perfect my Squat in the Smith Machine and then move to Free weights?” Sure – if you had success using ping-pong to perfect your tennis game.

The technique is different enough that when you DO switch to using free weights, your balance will be completely morphed, and you’ll just have to “learn” it again.

Might as well start playing tennis from the start.

10. Potential. I certainly acknowledge that many of my peers and clients have been using the Smith Machine for squats “for years with no issues”.

Yes, you can minimize any of the above risks… with core strength, strong legs, good joint mobility (hips, knees). Furthermore, those are all good adaptations.

But common sense should also tell you that the Smith Machine – which works in only 1 plane of motion – can’t possibly be more effective for functional strength and muscle gain than the free-weight squat – which recruits so many more of the stabilizers that tend to get lazier as we age.

Doug

myTrainer says…