📗BARBELL SQUATS VS. SMITH MACHINE SQUATS
📗What’s the difference between doing squats with a barbell and squats in a Smith machine
➡️One major difference between the barbell squat and the Smith machine squat is how far you can bring your feet in front. With the barbell, there is only one position — feet directly under the bar. In contrast, the Smith machine follows a ﬁxed path, thereby removing the need to balance it, so you can bring your feet out to various distances.
In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little.
Another difference between the barbell squat and the Smith machine squat is strength. Researchers from Drake University (Des Moines, Iowa) reported that when 32 trained lifters tested their one-rep max for the Smith machine squat, they were about 5% stronger than on the free-weight squat. The researchers suggested that the strength increase for the Smith machine squat may be due to the reduced need for balance, thus allowing a focused effort on driving the bar straight up.
📗 THE VERDICT: BOTH ➡️Both exercises should be incorporated in leg training
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