Smith Machine Breakdown for HUGE Quads

[@joshkitson7926]

Ass to grass on smith machines to failure blew up legs. Also I used too much back in my regular squat so using the smith machine with my feet only slightly in front of me and going all the way down was perfect

[@DanielCarlson]

I’ve heard so many people say that smith squats are overall better for quad development, but free weight barbell squats are so brutally fun I don’t think I could ever give them up

[@HypertrophyCoach]

I wouldn’t say they’re better than free weights. And what you enjoy matters a lot with exercise selection

[@georgegrigoriadis8251]

OH MY GOD !THIS WAS A GAME CHANGER FOR ME! For the last 7 months i have been training in my basement with a smith machine .i was doing heel elevated squats on the smith machine with my feet slightly behind the bar and i was trying to start the movement by initiating with the knees not the hips and move my knee joint as far in front as i could to create the biggest torque on the joint just as i would do on a free weight squat .now i understand why i could not feel my quads working .never thought about friction on the ground .i ques i must revisit my physics teacher .😂😂 Thanks a lot .my IQ and critical thinking just got an upgrade by this video .you are the best !

[@believeinjesus8300]

I tried smith squats yesterday for the first time “light weight baby” and I could barely do my leg extensions afterwards. I was shaking like a noob. Smith squats for the win.

[@apeinto5637]

🎯 Key Takeaways for quick navigation: 00:07 📢 The discussion centers on the differences between smith machine squats and free weight squats. 00:34 🔄 Both squatting methods offer unique advantages; neither is categorically superior. 00:50 🧘 With the smith machine, one can squat almost identically to free weight squatting by keeping the mid foot directly below the bar. 01:19 ⚖️ When squatting with free weights, one has to maintain their center of mass over their base of support (mid-foot). 01:46 🚀 The smith machine allows for foot position variations, most commonly placing the feet forward. 02:15 📈 Smith machine squats change the line of force and how it impacts the joints. 03:42 🏋️‍♂️ When squatting on the smith machine, especially with feet forward, the individual leans back into the bar, changing the direction of force. 04:37 🧲 Foot friction against the ground creates an opposing force, which combines with the vertical force to change the resultant force direction. 05:19 🎯 This new line of force increases the torque on the knee, making it a good exercise for targeting quads. 06:03 🔎 Moment arms and torque play crucial roles in determining which muscles are worked during a squat. 06:46 💡 The amount of load and how hard one pushes into the smith machine rack affects the direction and magnitude of the resultant force. 07:15 📏 Changing the force direction can increase or decrease the strain on specific joints, allowing for targeted muscle training. 07:29 🚀 Pushing harder with the feet during a smith machine squat changes the line of force and the moment arms, affecting muscle engagement. 07:58 🏋️‍♂️ Shifting the line of force makes the squat more quad-dominant. 08:25 🔄 Pushing into the smith machine changes the line of force, allowing targeted muscle training; this isn't possible with free weight squats. 08:53 📊 Bodybuilders have recognized the benefits of the smith machine's versatility in targeting specific muscles. 09:50 📐 Shifting the direction of force can change the degree of involvement of different muscle groups. 11:00 💡 One advantage of the smith machine is reduced stability demands, which can be beneficial later in a workout. 11:58 ⚠️ One potential concern with smith machines is the inability to rotate or shift, which can force joints or muscles into uncomfortable positions. 13:23 🤕 On a smith machine, it's possible to force a muscle or joint beyond its natural range of motion, risking overuse injuries. 13:52 📍 Awareness of individual physical limitations and compensations is crucial when using smith machines. 14:19 📚 It's essential to understand the technical aspects of exercises, such as moment arms and torques, to ensure safe and effective training. 14:48 🤝 Both smith machines and free weight squats have their unique advantages and considerations; neither is universally superior. Made with HARPA AI

[@azozfs5330]

Dude, your channel has been a tremendous help for me, once i learned about the moment arms and started implementing some of the tips from your videos, my physique has changed dramatically! Thank you very much Joe!

[@HypertrophyCoach]

👊👊🙏🙏🙏

[@DDB-91]

Coach breaking down lifts in this fashion is fantastic! Excellent knowledge but given to us in a very understandable and applicable way. Thanks dude, you're helping more people than you realise.

[@mikehammer2408]

I can remember when us Old school guys would frown upon anything w a Smith machine. Fast forward now w decades of training experience I personally believe it has a huge place and benefit for hypertrophy training and any weight training for that matter - But only when utilized for its purpose. Good info on the squats 👍🏼💪

[@HypertrophyCoach]

Definitely a solid option 👊

[@MrDeanmfitz]

I remember you from the old days. You were a pencil neck geek.

[@hoffpauirconcrete.semperfidCC]

Always good to hear advice from someone with a physique worth achieving

[@eduardovillegas2267]

I love physics 🤓 Amazing video. Just starting using the smith for quads. Thank you coach!

[@marcoprospero3435]

Great info. Especially for those of us at Planet Fitness.

[@ArmwrestlingJoe]

Hack squat and smith machine squats are GREAT

[@philly525]

Thankyou!! This is what is missing from all the other squat training videos. Once you hit the smith machine you have to scrap everything but keeping your back from rounding. I also try to flex my hips and that's a workout on its own.

[@redcenturion88]

Those verticle smith machines are rare to come across in my experience in many gyms. More often I've seen the angled variation which require tweaking of foot positioning. And if I'm not mistaken, the direction you face changes activation of certain leg muscles.

[@karolzpoznania]

It looks that feet-in-front smith squat and a regular hack squat have pretty similar lines of force. Would you recommend the smith as an alternative if my gym doesn't have hack machine?

[@ElendielPlaysEU]

yes

[@ryanrogers8211]

Absolutely

[@igt2173]

No ur knees will feel like bursting out in forward direction

[@fitta74]

This channel should have way more subs.

[@HypertrophyCoach]

Thanks! Working on it 🙏👊

[@TheJakecakes]

I've been doing Asian highbar smith squats using a wedge. For my long femurs it's the best way for me to get in that position where the calf touches the hamstring. It's brutal and the weight is humbling.

[@ryanrogers8211]

What's the Asian part?

[@TheJakecakes]

@@ryanrogers8211 Some people name them that because of the perfect Asian squatting physique, long torso with shorter legs allowing you to sit completely upright in the bottom. Its a general description of a particular human anatomy that is without a doubt not the case for every Asian person.

[@ryanrogers8211]

@@TheJakecakes Thinking of Asian Olympic lifters as I read your reply it makes perfect sense. Asians do have the perfect upright squatting technique most of the time.

[@Bunny11344]

Hahahahha I’m Asian and that made me laugh tho I didn’t know it was a term for an actual exercise. It helps to poop

[@idvoka]

Love the informative style of video. Thank you

[@arrizyaqub9494]

Really value the free knowledge you provide! Completely changed my training for the better!

[@KhalilKhalil-gg1mm]

Love it. So informative. thank you so much. Really appreciate it.

[@moisesbn6043]

Just what I was looking for!

[@tearsintherain6311]

No brain no gain, train smart not hard. I prefer 1,000 times to see a free movement diagram with moments and force vectors than a gym bro explaining it intuitively. There’s a reason we use those in science and engineering, it’s the most objective way to understand any physical phenomena! Keep up the good work.

[@suprljnh5003]

smart with hard , but definitely smart first

[@yashz5976]

I really need this one 🥺 thank you ❤️

[@victorcreed8856]

Love the informative breakdown rather than the usual "SmItH mAcHiNe BaD bEcAuSe GuY aT gYm SaId So". I see it as a tool as any other piece of equipment. I use the Smith for hypertrophy after I BB squat. I get greater ROM, feel more quad activation, and can focus more on mind/muscle connection.

[@jasonleng3016]

Great info thank you Coach any chance you can do a video on split squat setup ? As a meat and potato exercise and or pump work Smith / dumbbell Foot elevated or not And anything else u think is important Thanks

[@Shane756]

muscles r cool

[@godsgiftto3arth]

ive stopped doing freeweight squts and only use a sled hack squat or a smith squat.

[@miltonemiliocandiaol]

This was dope asf thank you very much

[@giuseppeburini8638]

Gold as always, thank you!!!

[@neatfitcouple.53]

the line of force is similar to what we would do in a hack squat

[@davidgoldcliff7192]

So what I gathered was that you can push your feet forward on either a smith machine or a free weight squat in order to move the moment arm and emphasize the quads more. What I did not hear was when it's best to use one versus the other. I learned at about the 11:00 min mark that the smith machine changes the ROM in a way that can be advantageous for some people, but I was never informed what people this is helpful for. I wish the vid spent more time explaining *why* a person would use the smith machine and less time drawing pretty pictures.

[@calvinhoong]

I would say the smith machine changes the ROM for people like me who are naturally hip dominant & when it comes to free weight squats can’t comfortably hit lower than parallel. Hope this helps with that specific question

[@SLouiss]

My local gym has a smith machine that’s slightly angled. Would it be beneficial to lean more back into the angle or forward against it?

[@mikehammer2408]

Mine has same type of set up I'd try variations and see what position works to your liking. Not everyone is anatomically the same- What works for one may not work for another. Good luck

[@HypertrophyCoach]

For MOST, it’s more quad dominant if you use it with bar path moving towards your toes, and more hip dominant if you bar path moves away from your toes. Both have unique mobility demands.

[@jackannett6343]

Great video, I loved the force vectors and resultant force demonstration. I’m curious about the variations and which variation produces the minimum amount of shear forces on the lumbar spine for maximum stimulation of leg work. I have an L5-S1 disc bulge and have a low tolerance of shear loading at this section of my spine. Have you found that there is a smith machine variation that allows for greater leg work to be performed while minimising shear loads here?

[@오민석-e8u]

I think he deserves 1m subscribers :)

[@forestelder]

When i put my feet forward with smithmachine squat i get knee pain. If i am direct under the bar everything feels fine without pain

[@egoascendere8940]

Pain is weakness leaving the body

[@littlemoo52]

a simple way for someone to feel this is to perform a wall sit and then a freestanding squat.

[@javad346]

Ur shirts are soooo cool

[@oisinmooney]

Thank you Joe!

[@SofoniasNebiyu]

did he just say you probably dont have a head if youre squatting on a smith machine lol

[@SkynetT800]

My question is Will the Smith machine squat Be better for my knees? I literally destroyed my knees for 5 years Doing free weight barbell squats.

[@adarshvardhan6819]

the real ones its reuploaded anyways great video as always Joe ; )

[@rogerforde6065]

Do you have a preference on angled Smith Machine or straight Smith Machine?

[@HypertrophyCoach]

I prefer straight up and down

[@Justin-pu5pb]

The planet fitness I go to has straight up and down.

[@hussanshahid2789]

@@HypertrophyCoach sir my gym doesn't have a squat rack,it has a smith machine.should i shift to goblet squat or do smith machine squat?

[@noelnyc8227]

Always thought that feet forward on the smith was more glutes, hams and hips instead of quads.

[@noelnyc8227]

Joe. Can you please demonstrate how feet forward and how far forward is more quad dominant versus feet straight underneath the bar ty

[@xisco-fv3ws]

@@noelnyc8227 it's literally explained in the video.

[@calvinhoong]

Me too, but I stand corrected. This video was spot on

[@lakenjohanna]

I wish youd show alternatives for the hack squat. We dont have one in my gym but i know theyre great

[@lukeydukey20]

Pendulum squats or v-squats are awesome if you have either of those

[@AndreaAustoni]

@@lukeydukey20 those are even rarer than hack squats

[@jjk3502]

What's wrong with barbell hacks like they were orginally invented. Machine Hacks are just bastardized version.

[@ivanfoofoo]

There's none. I'd try leg press with a low feet placement and the backseat all the way back.

[@the_task_master3470]

Smith squat with feet out in front.

[@nofeartn]

you should demo it also... thank you for the video

[@kimberlyjuarez2424]

Make a podcast coach

[@TennisGirl77]

Any chance you could do a comparison between the smith machine and pendulum squats?

[@raindellmartina5962]

Thank you very much

[@andrewhadjimichael9616]

How does the smith squat compare to the yhe hack squat?

[@j-uk2189]

Hey coach. Do bodybuilders take metformin when they’re On a bulk to keep insulin sensitive issues on point :)

[@xisco-fv3ws]

Is it correct to say that there is no possibility of loading the lower back while squatting at the Smith machine if we keep the spine parallel to the Smith direction?

[@tomaszsosnowski9279]

You still have compression forces on the spine.

[@margon5709]

The white board presentation of squatting is something i would of thought of if i was high

[@KoutJim]

Smith Machine squats are almost the same with hack squats...

[@calvinhoong]

If you move the line of force by placing your feet further out & therefore increase quad activation, how is that so if you get less knee flexion. I thought complete knee flexion meant more quads? At least I find that a shorter person, like myself, gets full knee flexion with their feet placed closer in?

[@Jpowens.22]

I do this to movement when I don’t have a hack squat for sure

[@davideivid82]

What is the right position for the angled Smith machine? Do one has to be aligned with the angle or the opposite?

[@tobysouthwell9414]

Will having feet further forward make the squat more quad dominant? As there is less knee flexion but as you said with the line of force from pushing ground away from you would it then make it more quad dominant than a regular barbell back squat stance. Just started incorporated smith squats and need coach joes opinion!

[@vulturesiii6450]

Can someone please explain why I get glute doms only when I do this quad focused lift.. Feet far forward. Really annoying

[@half_natty]

Why just not to do some Hack Squats?!

[@taimsabbouh9583]

Thanks alot

[@alaa3968]

Alaways great

[@joeking2938]

took forever to explain the result

[@briandgw5836]

Very helpful

[@livingweaponnightmare]

If you have an angled smith machine, can this be used?

[@xsastah4138]

Great video! Whats your opinion about front squats in the smith machine? I really love them because the upper back is not the limiting factor (in contrast to the barbell version).

[@HypertrophyCoach]

Can be a great option 👊

[@mortgagefinancing5558]

On the smith machine squat which is safer for your back feet more forward or feet more back?

[@Stefan-od3us]

The smith at my gym is angled, still a good idea to implement?

[@peew_peew_peew]

Nice!

[@afrozalam256]

Does angled smith machine has the same exercise set up?

[@PluralFish]

Great breakdown. Big believer of Smith squats with frontal footing. On the flip of that I incorporate reverse hack squats with variations . Well put dude. 🇮🇪

[@kapitankapow]

lecture

[@HypertrophyCoach]

Comment

[@comically_large_chungus]

yo

[@ryanrogers8211]

Yo

[@comically_large_chungus]

@@ryanrogers8211 lmfao I don't even remember posting that comment. Must have been for algo.

[@danielkrome6640]

@@comically_large_chungus 😄

[@wiktorjewula1111]

god damn it I hit the 666th like on this video, whats gonna happen to me now?? lmao

[@chrishabakuk4895]

Algorithm

[@michelrood2966]

Do a video on flexors/ forearms..Not to be mean but you need to train em dude.

[@HypertrophyCoach]

Yours look great man. Really solid 👍