Exercise Breakdown: Smith Machine Squats
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Squats were one of Rich's favorite leg exercises. But, he had knee problems so they became hard for him to do. He simply found a great alternative - Smith Machine Squats. Whatever it takes, right? In this edition of Exercise Breakdown, we’ll look at this variation, provide a sample Rich-inspired routine, and give you 5% Nutrition supplement suggestions.Â
What Are Smith Machine Squats?
Simply put, Smith Machine Squats are squats performed inside a specialized machine that allows users to train safely.Â
What Is A Smith Machine?
The Smith Machine was originally invented by TV fitness guru Jack Lalane, and then refined by Rudy Smith. It features a barbell inside steel rails, allowing users to work out in complete safety. Another advantage of the Smith is that it stabilizes the bar, thereby directly hitting the target muscle.(1,2)
Smith vs Barbell Squats
So how do squats done on the Smith Machine compare to normal squats? The Smith causes some controversy among purists because it takes the stabilizer muscles out of the picture. It also locks you into a precise (critics say unnatural) movement path. In contrast, a barbell squat works more muscles. Plus, it allows different movement paths. Ultimately, it’s up to you whether you use a Smith or a barbell inside of a power rack.Â
Muscles Worked
Smith Machine Squats directly target the quads, while the hamstrings, glutes, soleus, gastrocnemius, inner thigh, and erector spinae are stabilizers.(3)
Using It In Your Routine
Here’s an example leg workout in the style of Rich Piana.Â
Smith Machine Squats - 5 sets - 25, 20, 15, 12, 10 reps
You can go heavy if you prefer, but Rich went for the pump with moderate weight and higher reps.
Leg Extensions - 5 sets - 20 reps each setÂ
Keep these light and focus on your form. Hold and squeeze at the top of every rep.
Hack Squats - 5 sets - 25, 20, 16, 12, 10, reps
If you don’t have access to a hack squat machine, you can go old school. How? By holding a barbell behind your knees and performing the exercise that way.Â
Lying Leg Curls - 5 sets - 30, 25, 20, 15, 12 repsÂ
Rich always worked moderately light. For Rich, it was more about the squeeze and the pump.Â
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References:
- https://physicalculturestudy.com/2015/12/15/the-history-of-the-smith-machine/
- https://www.oldtimestrongman.com/blog/2013/02/08/the-smith-machine/
- https://exrx.net/WeightExercises/Quadriceps/SMSquat