The limited range of motion on a smith machine would not allow you to lock out completely. The front squat won’t allow me to lift nearly as much as the back squat, but it’s safer, and I’ll be doing front squats only- in a rack- for the next few months. Question #2: Smith Machine Deadlifts. I've done a few months of smith machine squats and went back to free weight and was even stronger.. It’s like putting an Intel processor in an AMD socket. Couldn't fit my details into the limited space. The biggest problem with Smith machine squat is that the machine locks your body into a path of motion—which could be entirely wrong for your body. i didn't even know deadlifting in the smith machine was a thing. The Smith machine is one of the biggest scapegoats, yet there’s little evidence that anything is inherently bad about a Smith machine. Smith Machine Deadlifts. It is an ideal exercise for those who want to add muscle mass by explicitly targeting the hamstrings and glutes. There's no such thing as a bad breed of dog, only a bad owner or a bad fit. Why The Smith Machine Works. As a side note- while my deadlift wasn’t the main issue- I was also compromising my safety there. December 14, 2015, 5:25pm #10 [quote]bcac wrote: I am sure this question has been answered before, but how bad is it to use the Smith Machine. … Oddly enough, it is still one of the most popular machines. OP here. It’s not going to work. In that sense, the smith machine can certainly be used as a tool for building muscle and strength. my 1rm is 305. My PF back day was as follows: Smith Machine deadlift, dumbbell deadlifts, dumbbell rows, lat pull downs, horizontal cable rows, and other lat … So if you're taller or shorter than the ideal fit for the machine, you could wind up with a knee, back, or hip injury due to excess strain. From the viewpoint of built-in safety features, injuries are less likely in Smith machines. The forced path at time causes you to break form rather than allow you to follow form. 1. Then it isn't 225. If you're starting to get back into deadlifts on a Smith and then transition to free weights, the bad form may carry over. So yes, smith machine deadlifts can also give you that chiselled 10-pack set of abs you’ve been craving all along. The first is to add your desired amount of weight. Deadlift variations would likely be best used in their “stiff leg” form versus a conventional deadlift, for multiple reasons (we generally want lighter loads, there may be less of a shift left and right as you pull the bar from the bottom, and you are unlikely to be restricted by the smith machine being at the bottom setting). Over time, this can decrease strength and even increase the risk of injury. The goal of deadlifting on a smith machines is to work the back muscles. That means all your force can be directed towards lifting the weight. In my opinion, this allows for a generous amount of safety. Think of equipment the way you might think of dogs and their owners. Hyperextending your lower back HOW TO DO SMITH MACHINE DEADLIFT Korin Sutton is a Master Fitness Trainer, Health Coach, 3x Pro Vegan Bodybuilder, Author, Speaker, and Vegan Chef! A deadlift targets the hamstrings and bent-over row focuses on the middle back muscles. I … The most common free-weight mistake people make … Along with all the other machines; leg press, shoulder press, multi machine etc. Follow the manufacturer’s instructions so that you always use your chosen leg press machine safely and adequately. While deadlifts are no Roman chair sit-ups, proper smith machine deadlifting does a good job of targeting the rectus abdominis, also known as the abs. IMHO you should show some patience til the bars are free before you go deadlifting. The Romanian deadlift on Smith machine is a variation that allows you to primarily focus on hamstring development and a little less toward your glutes. I mix it up with the smith machine all the time, front squats back squats, seated squats.. Just make sure you go deep. Using the Smith machine can potentially make both exercises high risk when poor posture and heavy resistance are involved. I own a smith machine by default. Nothing wrong with the smith machine, it just gets hate from a lot of bros and newbies that aren't even strong READER: If all I have access to is a Smith machine, is it worth deadlifting on it or should I do something with heavy dumbbells, one-sided stuff, or what? It works the same muscle, and even uses the same movement pattern and technique. Basically the gym I use, doesn't have a free bar. And you'll always be able to lift more in a smith since it takes all the stability work out of the lift. Give it a try for 3weeks… robo1. Although the Smith machine squat has been shown to allow heavier training and the forward adjustment of foot positioning, the fixed nature of the Smith machine doesn’t call numerous stabilizer muscles into play. 3. It was part of a larger system I bought. Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. And doing deads on one is awkward. The Smith Machine was created by a man named Rudy Smith back in the 1950s. Unless your smith machine is 45lbs which most aren't. June 21, 2016 2:40PM . The Smith Machine takes a Squat, which is an incredibly complex movement requiring the coordinated effort of your entire body in unison, and essentially turns it into a Leg Extension. I've read that Smith machines may affect form. With that said smith machines vary. However, if you make any of these 10 fatal deadlift mistakes, then you may well be causing your body unnecessary stress—or worse, irreversible damage. 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