Quickie squat question

Canis Lupus

My gym doesn't have a rack for squatting. It has a smith machine however but I read about it not being the best for squatting so I've shied away from it.

I can squat as it is with a bar and a small weight as I can throw that over my head easily enough but this is only a short term thing as I'm limited to how much I can lift safely over.

A mate showed me to squat using dumbells in each hand and using a gym ball behind your back against a wall as support when going up and down (rolls along with you). This definitely seemed to do the trick but was wondering:

Should I use just use the smith?

or

Is the wall/ball squat a decent replacement or can anyone suggest something else?

Oh, something else I just thought about. My triceps have been sorely neglected recently. What's one of the best exercises you can work them with?

cheers,

CL

Cravez

I wouldn't recommend Smith Squats, the range of motion is so unnatural as you aren't freely squatting but on a set plane range of motion. Although the squatting with a gym ball behind your back would be a better alternative to smith squats i would recommend Bulgarian Split Squats.

In fact i would recommend on doing more single leg work like single leg squats, lunges, bulgarians etc. I posted on an old post about the benefits of doing single leg exercises:
i) They develop and strengthen your Quad muscles,Hamstrings & Adductors while also strengthen the connective tissue(tendons) that connect from your femur to your patella(knee cap).
ii) Develops individual balance since your using each leg. Since your not dominantly relying on both your legs to push the weight up.
iii) Permit the development of more symmetrical leg strength.
iv) Integrates the core (abdominal and back muscles) into the movement in a way that is highly complimentary to sport performance.

You could always build up strength, muscle, balance, coordination etc by doing single leg work and then when you finally manage to use a proper squat rack you should already have a decent level of overall leg development.

For Triceps: Close Grip Benching, Bench or Vertical Dips, Seated Overhead Tricep Extensions, Skull Crushers, Tate Presses, Tri-cep Rope Pushdowns.... Take your pick

BossArky

I agree there - do some single leg work. My right side is / was a lot stronger. When squatting I would end up with a knackered right quad and a barely utilized left one.

I reckon this is cos my right one is being used more as I'm righthanded /legged.

Now I incorporate bulgarians into my workout and my legs are feeling stronger when I go back to squat in the rack.

EileenG

Also try front squats (where you hold the barbell at the top of your chest) or Zelcher squats, where you hold the barbell in the crook of your arms (it was developed by a man with no squat machine) or hack squats, where you grab a barbell from behind you.

Another possibility is step-ups holding heavy dumbells.

Heavy deadlifts will hit legs hard too.

rubadub

BossArky wrote: »

I reckon this is cos my right one is being used more as I'm righthanded /legged.

Same here, and for arms too.

I have a dip belt, can stick 40kg on it, and manage to get 40kg onto my back without a rack.

The one leg work is better with no rack. You limit is how much you can press on your back, I can press 60kg max, I can do normal squats with more than that though, but if using single legs exercises I cant.

Jimmy Bottlehead

Michael Cravez wrote: »

I wouldn't recommend Smith Squats, the range of motion is so unnatural as you aren't freely squatting but on a set plane range of motion.

Cheers boss, I had that exact question! So I'll stick with the free squats in the cage.

Canis Lupus

Will check out single leg squats tonight so. They look painful

rubadub

Canis Lupus wrote: »

Will check out single leg squats tonight so. They look painful

try all that one legged stuff with little or no weight at first. Some moves require balance so becareful, increase weight very gradually.

Canis Lupus

rubadub wrote: »

try all that one legged stuff with little or no weight at first. Some moves require balance so becareful, increase weight very gradually.

Hahaha... Tried it. Wobbled all over the place whilst people stared, managed 10 reps on the left leg, couldn't do it at all with the right so went and did ball/wall squats instead Will practice the balancing at home before I try them again.

EDIT: Actually found it very painful on the foot from the lack of balance as well.

TKD SC

Canis Lupus wrote: »

Hahaha... Tried it. Wobbled all over the place whilst people stared, managed 10 reps on the left leg, couldn't do it at all with the right so went and did ball/wall squats instead Will practice the balancing at home before I try them again.

EDIT: Actually found it very painful on the foot from the lack of balance as well.

I've been doing a fair bit of one leg squats (different variations) on my left leg recently (post an injury). Started it all first with no weight but then added weight. Now that my left has got stronger, I've begun doing it with my right side also, and even though my right leg is naturally stronger can really notice the balance thing! My left has got used to it now, but the right is a little all over the place, but getting there!

One thing to note that my physio drilled into me - make sure when you're doing the one leg squat that hip, knee and foot in line. I.e., your knee should be in line with your 2nd toe (one beside big toe). Dont let your knee cave inwards or it will put bad pressure on your knee joint. It can easily happen, so try to do them in front of mirror so you can make sure everything in correct alignment.

Lastly, a good balancing ex, is to stand in the one-legged squat position and close your eyes. Have a wall nearby where you can put your hand on it. Do 1min on each leg and see how you do!

Hail 2 Da Chimp

I've been doing a lot of squatting on a smith machine and would have to disagree with a lot of the above posts, from my (limited) experience you're better off dividing your time between the smith machine and lunges / single leg work as opposed to ruling the smith machine out altogether.

It may be a bit more restrictive but it's well worth giving it a try...

amazingemmet

Hail 2 Da Chimp wrote: »

I've been doing a lot of squatting on a smith machine and would have to disagree with a lot of the above posts, from my (limited) experience you're better off dividing your time between the smith machine and lunges / single leg work as opposed to ruling the smith machine out altogether.

It may be a bit more restrictive but it's well worth giving it a try...

Yeah well worth the go until you get a pattern overload injury and need to take time off.

The wall squats with a ball aren't a bad exercise they put alot of focus on the quads i find so you need to do some ham work to balance them out.

But my main vote goes for the bulgarian split squats.