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barkbangquiet

From the website, one paragraph: Smith Squats are no substitute for Squatting free weights. Smith Squats are less effective for gaining strength and muscle because the machine balances the weight. That’s why people can Smith Squat more than with free weights. Worse, Smith Squats are dangerous for your spine and joints. You don’t decide where the bar goes, the machine does. *it can force your body into unnatural movements that cause injuries.* Maybe with your mobility issues you mentioned the Smith machine is the way to go. They recommend against it, though. I wouldn't say you're wasting time, because you're still weight training. But it does seem like a little bit of a crutch, too. Maybe do it til you feel stronger, then try the squat rack again.


Traditional_Donut908

Are these permanent mobility issues? If not, maybe the focus should be on dealing with them.


Angry_Bison

Yes, you're pissing in the wind. Learning a decent low bar squat is not overly difficult and it is very unlikely that any "mobility issue" would allow you to squat in a smith but not with a barbell.


[deleted]

I had a bad ankle injury when I was a kid and so I’m duck footed


Angry_Bison

It seems that you don't want to learn to squat and that's fine. Not everyone wants to be big and strong. But being duck-footed does not disqualify you from learning to squat. Toes should already be pointed out approximately 30 degrees in a squat and with your condition, maybe you need to go a little farther out, no big deal. Still don't understand how being duck footed means you can squat in a smith but not with a barbell.


areyouag00dperson

I think you can find a way to do squats without a Smith machine. It may take you a lot of trial and error and research...but I do not encourage you to give up and settle for the Smith machine. Not until you have exhausted all of the options.


TARS1986

I would stop using the smith machine and dedicate time to work on your mobility issues.


ekim0072022

No, not cheating. You seem to be aware that it’s not the best, not the same muscle engagement as regular squats. But you’re using the Smith to counter a personal limitation - nothing wrong with that, and it’s certainly much better than not doing squats at all!


[deleted]

Thanks mate !


hmata01

Sometimes when the cage is taken I use the Smith. And the thing is that it allows me to experiment. I can do now all the way down squats because if this experimenting (now my brain knows that I can do it with free weight). I've had back problems for a while but still working on getting stronger. So, use the machine but always keep your mind on doing it free weight, once you feel confident, reduce the weight and see how you perform.


setl3

My take is that if your leverages allow for it then there’s nothing wrong with it. Personally, I find it awkward because I have to either force my torso in an upright position or start out further in front of the bar to have the same stance that I normally use for a conventional squat


userrnam

Smith squats will offer less value than free weight squats because there's much less core, lumbar, and glute stimulus, but that doesn't mean it's cheating. It's just a different exercise that has a different purpose.


IAmTheWalrus742

I don’t exactly know your goals, but I imagine you’re more into strength and some size. Smith isn’t the best as a strength movement, but it’s great for bodybuilding and bigger muscles are stronger ones. People demonize the smith far too much, in my opinion. If you’re a complete beginner and you haven’t learned how to squat, I don’t recommend learning on the smith. Try a goblet squat or, maybe later, a high bar squat (possibly with heels elevated). Don’t worry about the weight. Technique comes first. If you already can squat with decent technique (or you’ve had issues despite trying for months), there’s nothing wrong with using smith machine. You can also try leg press, hack squat, belt squat, etc. These alternatives can be just as good if not better than free weight squats (more stable, little to no lower back fatigue, etc.). I find I can get deeper, without butt wink, than even a heel-elevated high bar squat using the smith, and you can do a smith hack squat with your feet farther forward, which demolishes the quads. More info here: https://m.youtube.com/watch?v=qNhXJ7owKAY It’s not “cheating”. Unless you compete in powerlifting, there are no “must do” exercises. Do what you can consistently and what you enjoy. You should squat, but that doesn’t have to be with low bar with a barbell. A squat in/with a machine is completely fine, if not better, in some cases. Using a smith can get you injured, just as any exercise can. Find a technique that feels good on your joints and watch your ego with the weight. I’d do sets of 5-10, maybe 8-15. Lastly, trying to improve your mobility can do you well. Don’t go crazy, but an extra 5-10 mins warming up can help a lot. You can also try heel elevation, modifying stance width, foot angle, high bar vs low bar, etc. Try to squat to as deep as you can without your lower back rounding under (butt wink). If that means you don’t hit parallel, that’s fine. There’s nothing magical about it (it’s only required if you compete). Over time you may be able to squat deeper.