Squatting Weight - Very Low

Lothaar

I'm doing ATG squats in a Smith Machine. I can only manage to squeeze out 10 reps with 12.5kg on either side. This seems extremely low. I'm confident that my form is fine... but surely I should be able for more than that.
When I use a legpress machine, it's on one of the highest weights for 10 reps. I haven't tried, but I reckon I could do a few reps on the very highest weight.

... yet my squatting weight is really low. I've been doing ATG squats now for the last 6 weeks and have seen a very slight improvement.

What gives?

cowzerp

If strenght is your goal increase the weight and drop to 4-8 reps, this will boost you lifting power once you challenge yourself..

t-ha

Two things are likely holding you back

1] Core strength (or lack of) - not needed nearly as much on the leg press as a free squat or even a smith squat.

2] Technique - you need to find your squatting groove. I'd get out of the smith machine if I was you and learn to squat right.

Dragan

Given the sport you play dude that does seem very low.

I will just echo whats others have said and say start proper squatting and slowly work up the weight over time. If the Smith has you trapped in a weak groove you will never make any ground on it!!!

maxi-twist

Sorry to interrupt but does anyone have a guide (preferably with one of those videos) for squatting with a smith machine?

Hanley

maxi-twist wrote:

Sorry to interrupt but does anyone have a guide (preferably with one of those videos) for squatting with a smith machine?

I wouldn't recommend it tbh. Very rough on the knees and back. It just doesn't let you work in the right groove.

Like I KNOW how to squat with a barbell, and I'm a pretty good squatter. But put me in a smith machine and I couldn't probably put up half the weight I would on a free bar!

HammerHeadGym

I hate squatiing on a smith machine, the bar can't move in a natural way. In a proper squat, the bar doesn't go straight up and down, It moves at an angle (although quite slight).

Proper squats, build up slow.

Lothaar

Thanks for the replies. Ok, I'll ditch the machine. I was put off regular squatting as I don't have a spotter and I don't want to have to find some randomer to do it every time I'm squatting.

t-ha

Is there no squat rack or power cage in your gym? Helps if you can dump the bar if you fail in bottom position.

justsomebloke

dumbell thrusters FTW

Lothaar

No rack or cage. Not the best gym, but it's the closest to work and I go during lunch.

What are dumbell thrusters?