Quote:
Originally Posted by Gorilla4Sale
Squatting in a smith machine is fine to great, and at times a better option than free weights...*gasp*
Not to mention it's a marvelous way to build some big legs. I've squatted exclusively on a smith machine for the past year + now.
The hate for machines itt is totally unfounded.
Well, that's a debate that will never end.
Unfounded might be a bit strong. It has its problems for squats, mainly in that the Smith machine bar path doesn't align with the bar path of a back squat at all. Many users start a full step forward from where they'd be at the start of a barbell back squat and essentially do a standing inverse leg press. And, I say that as someone who has used the Smith for some things.
For example, I briefly had bursitis in a shoulder a couple of years ago. Free weight benching was painful, but the way a Smith machine removes all involvement of supporting and stabilizing muscles meant pain-free lifts. I've deadlifted and Pendlay rowed in them at hotel fitness centers without Olympic bars as well. And, I sometimes superset deadlifts with Smith machine wide grip upright rows, but that's mainly if the platform is taken and I need an excuse to deadlift in front of the Smith.
In my earlier response, I was being specific to the equipment OP has at hand. He actually has an Olympic bar and plates, so he can do multiple lifts with the bar, and he has plates to use for a trap bar. With all that, I personally can't see doing back squats in a Smith machine. It might work for some, but there are simply other options most would find better.
OP could probably find a lot to do with the Smith, though. If he's lacking a pull-up bar, he could use the Smith bar (or frame) for pull-ups, hanging leg raises, etc. He could lower the bar and use it for horizontal pull-ups. It could be good for seated shoulder presses if OP doesn't wish to clean the Olympic bar for standing presses. If he doesn't have a bench press, OP could do okay bench presses in the Smith (it's just for a couple of weeks) or close grip bench presses (where the Smith isn't as bad). Shrugs and calf training would be fine too. And, wide grip upright rows would work if OP doesn't wish to start them from the floor.
As someone who did horizontal pull-ups by putting a PVC pipe across two wrought iron chairs with my feet up on a plastic step last night and who is currently trying to figure out what I can put my feel and ankles under for glute-ham raises, I assure you that I'd find a ton of use for a Smith machine at the present time.