Squat issues

[jjldm321]

I've been forcing myself to add legs to my workout program. I've been doing leg presses and squats ... on a smith machine. I read yesterday that doing squats on a smith machine is one of the worst things you can do.

I go to a less expensive gym, which means they don't have a squat rack - or even a barbell for that matter. My friend's advice was to change gyms, but money is tight and I'd like to stick with this one a little while longer (at least until I outgrow their dumbbells - which only go up to 50 lbs.).

What should I do in the meantime? Focus more on the leg presses and mix in some calf raises and glute exercises? Try dumbbell squats?

I know that squats are the best things for your legs, but what do you do if the equipment isn't available?

 

[malkore]

I find leg press is far worse than a well maintained smith machine. I tweaked my knee on leg press once and its never been the same...but squats actually make it feel better and stronger when it starts to ache from daily activities.

I do find with a smith squat that you really need to find the right placement for your feet, since the bar is fixed. Also you can't go beyond parallel (ass to grass squats).

Front squats can work really well on a smith machine though.

And if you gym has a little space you can use a barbell for deadlifting, add that to your routine on back days (squats and deads in one day can over fatigued the lower back until you really build it up strong)

 

[backbeat]

Have you looked up Goblet Squats?

I have seriously strong legs, bug goblets squats with a 50lb db will still kick my ass. You might need to do higher rep sets but you'll also be getting a good upper body burn holding the weight.

Step Up, Box Jumps, and Lunges are other good ideas for you. I front squat 8 reps of 245, but I can only do about 10 lunges per leg holding 50lbs dbs.

 

[jjldm321]

Have you looked up Goblet Squats?

I have seriously strong legs, bug goblets squats with a 50lb db will still kick my ass. You might need to do higher rep sets but you'll also be getting a good upper body burn holding the weight.

Step Up, Box Jumps, and Lunges are other good ideas for you. I front squat 8 reps of 245, but I can only do about 10 lunges per leg holding 50lbs dbs.

Thanks, I don't know why I completely forgot about lunges lol. I looked up Goblet Squats and I'm definitely going to try them tomorrow.

malkore and backbeat: do you do front squats on a smith machine or with a barbell? Do they put extra pressure on your wrists, elbows, etc?

 

[malkore]

I've done front squats both in a standard rack/barball and smith machine.

When I was taught front squats, I was told to rest the bar on my front delts, with your arms out and bent back to hold the bar.

like in this illustration.