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  1. #1
    OLYMPIAN Rocky3's Avatar
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    Default Free bar vs Smith Squats

    Which one do you find more effective for purely leg development goals?

  2. #2
    Administrator Mac's Avatar
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    Free bar. That's not to say you cannot do it on a smith machine.

  3. #3
    OLYMPIAN Rocky3's Avatar
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    Quote Originally Posted by Mac View Post
    Free bar. That's not to say you cannot do it on a smith machine.
    I guess we have had different experiences. With the smith I can really focus on my legs, and it allows me to place my feet at angles that the free bar wouldnt allow me sipmly because of law of gravity.
    I am not trying to knock free bar squats, and I think especially beginners should spend plenty of time at the squat rack. But after you have been doing this for a while, if your legs specifically are a weakness, then I say Smith is the way to go. I also feel like i can squat deeper on smith and get a better stretch on my quads without having to worry about balance or falling forward LOL

  4. #4
    FREAK cook's Avatar
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    I squatted over 10 years and did over 600lbs before I ever saw a Smith machine.That being said I love Smith squats.They force you into perfect form and seem to hit quads more directly.I have one in my home gym and they are also great for spotting.I here people sometimes say they create shear on your knees or some bullshit.I don't know I think they are homos

  5. #5
    RX MEMBER scottt's Avatar
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    I use the smith machine for a spot or to not aggravate a shoulder injury by squatting with no hands. I would say free weight would be better though.

  6. #6
    OLYMPIAN Rocky3's Avatar
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    i will make a comparison to back development and pullups. If you are predisposed to have a good back, traditional pullups, or even climbing a rope crossfitting style will do the trick. But if your back is naturally stubborn, perhaps using straps and an assisted pullup machine thatt lets you focus on the lats muscles alone might be a lot more effective SRICTLY for lat development. We are not trying to make the movement "easier" but simply to put the body in a situation where those stubborn muscles can finally work efficiently
    Last edited by Rocky3; 04-19-2015 at 10:27 AM.

  7. #7
    MyOatmeal.com Rep Mr.Dedication's Avatar
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    I say free bar but I change my squat style also. A lot of people stick with ass to grass and that's it. I do ATG one month, 90 degrees next, drop sets, 6 reps until I can't do anymore and so on...

    It's really important to change things around

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