The Smith machine is the most unfairly hated on piece of gym equipment there is. It’s funny how most lifters are perfectly happy to include most typical machine exercises in their workouts like pulldowns, rows, leg presses, leg extensions, leg curls, pushdowns and more... But for some reason when it comes to the Smith machine, if you so much as get within 10 feet of one you’re just an instant disgrace to the bodybuilding community. (At least according to some people) Probably because there’s this pre-conceived notion of barbells being a more “hardcore” lifting tool, and so attaching one to a machine just doesn’t sit well for some reason. But if you can get past the emotional arguments and just look at things objectively, the Smith machine is actually a very solid tool for hypertrophy training and there’s no logical reason to say otherwise. “But it keeps the bar fixed and so you won’t be training the stability and coordination aspects of the movement!” Yeah, and since those factors have nothing to do with stimulating hypertrophy that’s actually a potential *upside* as you can just put 100% focus on maximizing output from the targeted muscle without having to worry about anything else. Do you NEED to use the Smith machine? No, of course not. Will the gains truly differ between a Smith press versus a free weight variation? Maybe, maybe not. But if my goal was to simply maximize leg hypertrophy and I HAD to pick between a regular barbell squat or a Smith machine squat, I’m going with the Smith squat. It can also be used effectively for movements such as chest presses, shoulder presses, rowing variations, shrugs, calf raises, lunges, hip thrusts and hip hinges. Not a must, but definitely a viable tool in the toolbox and *potentially* better than some free weight equivalents if the goal is purely centered around hypertrophy. 💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.

@thesovietonion4671

3 күн бұрын

Not reading all that💀

@aloci3370

3 күн бұрын

​@@thesovietonion4671Having tiktok brain is not a flex

@thenoobreturnz8968

3 күн бұрын

My knees pop Everytime I go that low I just make 90 degrees

@saddemgargouri

3 күн бұрын

but here is the thing i am not looking for quad isolation in my first exercise in the leg day , i can slot that in 2nd or third exercise I got a day job , barbell squat give me the most bang for my buck when it comes to overall lower body training , after that , sure if still have the time i can slot it inferior exercises like smith machine

@gravitytraining6516

3 күн бұрын

​@@thenoobreturnz8968 Do it regularly and they won't. My knees used to do that but the knee developed, more synovial fluid probably

That first one just looks dangerous af!

@brtmeatburl6298

3 күн бұрын

It's most certainly not something to do regularly if you're only after muscle growth, but doing it occasionaly with low weight isn't too bad if you want healthier ankles and better balance

@cyrusnonde4002

3 күн бұрын

@@brtmeatburl6298a normal barbell squat gives healthy ankles

@carlodonn8983

3 күн бұрын

Are you serious?? Its fucking ridiculously stupid. There is no reason to ever do it??? ​@@brtmeatburl6298

@PinningSteroids

3 күн бұрын

@@brtmeatburl6298there are better options than putting yourself at risk balancing on a half sphere with weight on your back. No one ever do these please.

@NikoFinn

2 күн бұрын

Mmhm. Not good for ankles

1000 missed calls from Mario Rios

@logankemper9424

3 күн бұрын

No doubt we'll hear about "This stupid bodybuilder" in Mario's next video

@johnr9907

3 күн бұрын

​@@logankemper9424 He actually gives pretty good information in his longer videos

@MorkulaMuussi

3 күн бұрын

That guy is an attention seeking goofball anyways

@blasphemetheheresy

3 күн бұрын

Dude peaked in 2023. Ain’t nobody care about I’m no more

@imuw5408

3 күн бұрын

Who's mario Rios?

Regular squats feel like a full body workout. Which is great, but it means your output is determined by the weakest link.

@YuZhaGI-km4ul

2 күн бұрын

Indeed, I am gassed when I do 2 squats with 90 kg, but if I do them on a smith machine I can do 100 for reps.

@caesar485

Күн бұрын

Which, if you're training for general health, is pretty good. Since your weakest link will get stronger. I know Sean doesnt value stability excercises much as they dont really add mass, but they do add function.

@zachxavierpatatag8393

Күн бұрын

"No you donut, you are just coping with squats because you are not used to the stability demand and the work output." -Mario Rios -

@MurphyLawden-gb5lx

Күн бұрын

​@@zachxavierpatatag8393 He lying tho?

@rushyscoper1651

Күн бұрын

"I am looking at u spine, u are trash"

The commitment is crazy man, he went out and did this stuff in a public gym for the short 💀

@MDsSeltaro

3 күн бұрын

I swear I can see someone in the other room judging him lol. He took one for the team.

@patootie3529

3 күн бұрын

tbh at the same time they could've been like "does that actually work" considering Sean's pretty jacked lol

@somewhatuninterested8989

8 сағат бұрын

Yeah I can’t believe he would squat on a Smith machine. That’s crazy

Mario rios bout to have a field day

@dark-brandon

2 күн бұрын

It's funny that you all think that anyone over the age of 15 actually cares about them.

Mario rios foaming out the mouth just by seeing this 🧎‍♂️

👍Sean! Smith Machine allows you to safely go heavy without needing a spotter.

@thomasowens4844

3 күн бұрын

In my experience I've had to go lighter on the smith machine. I can do about 9 reps with 225 on squats but I can hardly do 225 on smith squats

@saddemgargouri

3 күн бұрын

@@thomasowens4844 Or you can use safety bars when you lift heavy , and don't do 1 max without a spotter , anyone in 2 or 3 years can do that , you don't need to max every day

@jameswood1318

3 күн бұрын

I suppose it's good for isolations but you lose out on working your other muscles, since it's a compound lift. The core and lats are engaged for stability

@SeniorGymBro-Tom

3 күн бұрын

@@jameswood1318 True. Smith Machine squats help build strength in the quads and glutes, but if you want to build up your squat you need to squat; spotter recommended if going heavy!

@cole4832

3 күн бұрын

​@@jameswood1318you still brace your core and lats you should be working with lat focused exercises as well anyways. Squats aren't gonna grow your lats.

And you started a war good sir 🔥

@oapy.

3 күн бұрын

Don't translate...✌🏼 ฉันจะสมัครรับข้อมูลใครก็ตามที่สมัครรับข้อมูลฉันและชอบความคิดเห็นนี.

@Frosty_tha_Snowman

3 күн бұрын

​@@oapy.Don't worry, I won't.

@thedudeguy123

2 күн бұрын

@@oapy.L + ratio

Smith Machine gets so unfairly hated on

@SiLoMixMaster

3 күн бұрын

Just like Trump. In fact his VP pick should be a Smith Machine user, that would be fitting.

@user-br2gi8kh5s

3 күн бұрын

@@SiLoMixMaster Trump is awful, leave your horrible political opinions out of this.

@austingoodson8549

3 күн бұрын

@@user-br2gi8kh5swhy is he awful. Hes the only candidate that seems coherent and can string basic sentences together, unlike biden.

@user-br2gi8kh5s

3 күн бұрын

@@austingoodson8549 I'm not going to argue politics on a fitness channel but what you just said is a complete non sequitur, why would being able to string together basic sentences make someone good? And who said anything about Biden? 🤣

@Name-bn3vo

3 күн бұрын

​@@user-br2gi8kh5s by saying that you're also showing your horrible political opinions

I knew that Sean wouldn't be serious about the first one

Bro thank you for bringing this up, I’ve got a tall torso and have to lean forward for reg squats but using the machine allows me to have far more control of my legs and balance for deeper squats

Bulgarian Split Squats, great for quads and glutes without spinal compression.

@briansylvester9982

Күн бұрын

Or just skip the balancing act by using wraps and heavy weights lunging to failure or close to it. Besides smith machine squats take the stress off the spine

@jeffstanek9842

Күн бұрын

@@briansylvester9982 there's no balancing act and with or without smith machine weight is still on your spine

@briansylvester9982

Күн бұрын

@@jeffstanek9842 smith doesn't bother my spine. I also don't round my back. Safe alternatives: Pendulum squats, reverse v squats (glute biased) and weighted walking lunges are better alternatives to Bulgarian split squats and smith squats. Ill toss hacks squats in there as well.

I used to clown on it as a kid in PF but now i wish i had a smith machine 😩

First clip: *Jeff Nippard would like to know your location*

I can feel my ankles twisting into all kinds of shapes with that first one

This was Dorian Yates' preferred way to squat. 5 PPS, feet close together, and immaculate form.

Using the smith machine means i wont fall backward or lean too far forward, letting me focus on proper muscle contraction and depth of movement. Once i got old enough to care about my back and knees, Smith Machine Squats became q regular for me

@briansylvester9982

Күн бұрын

I get a better pump on smith squats. You can safely hit failure too

I love the smith. It’s safe, I can perfect my range of motion and technique. What’s to hate about it

I totally admit to previously being one of those smith-machine haters. I’ve given it a shot, and I love it now.

That first one just looks like an accident waiting to happen

I was skeptical about them at first snce people said SM is an injury machine but SM Squats literally blew my squats and mitigated my knee pain. I really love them.

The ACL breaker 5000 is my go to

Bro, does deadlift build back or is just for strength? You haven't made a video on this topic as far as I have searched your youtube profile. Please guide as you are the only no BS fitness influencer. Would really appreciate.

@brennand933

3 күн бұрын

Mechanical tension in the muscles is what creates a stimulus for growth. The deadlift creates mechanical tension in a lot of different muscles, including the spinal erectors which take up a significant percentage of overall back size. So yes deadlifts build muscle

@akcaesar3399

3 күн бұрын

The most back activation in a deadlift come from the lower back, the upper traps and the erector spinae which runs through the lower back and upper traps. The other back muscles are activated a lot less because they require different types of motion. Movements like deadlifts, & the farmer's carry can help when it comes to moving up in weight for other exercises.

@chonkeboi

Күн бұрын

The low back and upper back get stimulated like crazy on the deadlift.

@himeshsinghshishodiya

Күн бұрын

​@@brennand933 Also the proximity to failure and ROM. While deadlifts will build some muscle, if your goal is to only build muscles on the back, there are WAY better options. But if you care about strength, deadlifts are OP.

@brennand933

Күн бұрын

@@himeshsinghshishodiya I never said all the back muscles, I specifically said the spinal erectors. Name me one strong conventional deadlifter that doesn’t have a very thick set of spinal erectors. I’ll wait

I was scared for you in that first one

Can you add proper form of smith squad in your database exercise

First exercise is a standard one for high-level hockey players. Everyone used to do it in Junior.

idk how ppl can have their feet that far out, i feel like I’d fall backwards when squatting.

If you slide your heels a bit further back and maintain vertical positioning with slow asf eccentric, you’ve got one of the best quad exercises ever

I always use the Smith machine when I do barbell squats, especially when I'm alone, I still lack too much balance when doing it with a regular barbell

You kinda scared me for a moment there 😅🤣

shane namadurkadurk just awakens mario and martin rios for choosing a squat variation that works for shane.

W but whats the song name?

Omg the first clip got me 😂😂

Yall this predator is in an area I know 😭

Who tf does that bro, the first one is so unsafe wtf

I like the Smith Machine for incline bench press. I like landmines for hack squats.

For MAX hypertrophy, flip the bosu ball upside down so you’re standing on the flat part. Try and experience the instant gainzzz!!!

Smith Machine + Squats = Snap City

The problem with Smith machine is the bar fixed And the Benefit with smith machine is the bar fixed

lol, I was going to be like “uh, that’s a good way to break an ankle..” Then you threw in a variation I’ll be trying next leg day. Looks dope

The Smith Machine's path just feels off to me. I prefer a hack squat or pendulum squat machine instead

Tom Platz disliked this

Mario/Martin Rios is gonna counter attack 🔥

@NotRelly

3 күн бұрын

Who?

@dawidzygmunt5688

3 күн бұрын

​@@NotRellyTwo insecure pseudo experts

@coolgainz9307

2 күн бұрын

And lose

Body of a god

Smith machine is excellent, alongside with hack squat, for quads and glutes. The range of motion is good, easy to balance the weight and load it also

Tge first one is good for core excersize and balance control

I've just started doing these a few weeks ago and it just seems so much better on the lower back. The burn in the quads is unreal. The only thing is I have to warm up a bit more before the knees are ready to go lol.

smith bench is GOD tier

I like it for doing squats, shrugs or even sometimes incline press. But for flat bench press the bar path feels really weird since I can’t move the bar slightly backwards during the concentric part.

I thought Sean lost his mind for a moment!

Mario is coming for you 💀

Sean we appreciate you so so much, You’re like an older brother to us, keeping away from bs so we can focus on what really matters

The smith machine feels so wrong 😭

Belt squats. Thank me after your legs work again.

So true . Fitness influencers just make shit up to gain attention

what a perfect squats

Love this

I don't like squat with machine but isnt using medicine ballonly increase risk of angkle injury?

@corpsefoot758

3 күн бұрын

It was a joke in the beginning. Never stand on a medicine ball for exercise

@akcaesar3399

3 күн бұрын

It's a Bosu Ball

Wish people would stop clowning on the bosu ball it great if you got propriception issues or is rehabing an injury. Light squats literally mAde me able to stand on my leg without it feeling as if i was falling into a hole

Always loved smith squats. Get an amazing pump with less risk.

Using a bar like that is really dumb, however doing step ups with weights using blue ball like that, 1 leg balance, etc can actually be really good in terms of a rehab/physical therapy standpoint

My lower back always hurt whenever i do squats

Mario on the way💀

@himeshsinghshishodiya

Күн бұрын

People still care about that toxic parrot? 😂😂

"bUt ThE cOkeD oUt tRaInEr At cRuNcH fITnEsS sAiD iT wUz GoOd."

Theres only ONE in my gym though

@2percentskills274

3 күн бұрын

Stick to regular squats then ig

🥦🗣️🔥🔥"This lazy bodybuilder thinks he cooked"

Been doing this a while. Seen a lot more people doing it as well. Mines an age thing as I'm over 40 and strength and stability, isn't what it used to be

The bosu ball for the funtional illiterate ❤

Exercise is exercise good stuff Charlie Brown😂😊🎉

Where are you buying this shorts ?

Smith Machines are excellent for body building if you work out solo. The need for a spotter is eliminated with the use of safety braces, and if you go to Planet Fitness, good luck getting on one😂

Love love love Smith machine squats

any suggestions for someone who has bad knees?

As a 71 yo I use the Smith machine for lots of exercises. Squats ,bench press , shoulder press, calf raises ,up right rows Only because I don't have the balance anymore and it gives me the confidence to lift heavier.

You went from one stupid extreme to the other, too unstable vs too stable

Squats => break your back Bubble squats => break yo nek

What do you guys think about Zercher Squats?

@akcaesar3399

3 күн бұрын

Zercher and the original Hack Squats are the best. I found them way harder to do than Back Squats and my back squat would increase by doing light Seated Good mornings and Dumbbell Deadlifts alone.

Just hit today 4 series of front squats as the opener and finished the day later on with 2 series of smith back squats till failure ❤

@michatarzan7595

16 сағат бұрын

Doing all of them with 1 second pause at the bottom.

Totally go along with

What is the half ball even for

What shorts are those?

I have honestly been wondering if I should incorporate BB squats and OHP on a smith machine..but I've been worrying about not strengthening my stability

Especially on one of those angled smith machines if you go facing away from the angle it sets you right into the knee over toe and is super hypertrophic. Got my legs stronger and got my deadlift and squat stronger without even doing those 2 exercises

I'll just stick to regular barbell squat for now

@___XY____________0

13 сағат бұрын

You could, but how come you don’t try the smith machine?

I don't have the money or time to waste on a machine, just do barbell squats.

23rd June 2024 - 6:43pm 3rd day back after Denmark. Had lunch with Dylan, Jo, Debs and their mother. Was nice talking about Michael and church camp.

@2percentskills274

3 күн бұрын

The KZread comments is your personal diary. Pretty cool

I swear on hack squats. Destroy my legs every time. Smith machine is ok, but I feel a little awkward inside as the bar is moving perfectly straight. Some smith machines have an angle which is a little better

Smith is better for hypertrophy than free squats, because you can't train to failure with free weighted squats. And before you say anything about Tom Platz. How many Tom's you have seen in your gym? Exactly.

@vets923

3 күн бұрын

Theoretically you could go to failure and just let the weight fall.

@saddemgargouri

3 күн бұрын

you don't have to train until you fail a rep without a spotter , even if you're planning to go there , use safety pins , simple really

@___XY____________0

13 сағат бұрын

@@saddemgargouriSafety pains don’t stop you from falling with the barbell on your back

Iam not playing but we will see

The first one is a valuable exercise for stability. Except for the fact that you do it with just one leg... And without the bar...

What's the difference between this and the Hack Squat machine? I feel like the Hack Squat machine is safer compared to the Smith Machine Squat, as long as there is no ego lifting which there shouldn't be for hypertrophy.

IF I'm doing squats I'm using the Smith. I'm too uncertain about my technique with ordinary squats. And I have an old knee injury

Muscle hypertrophy is best stimulated on stable surface unstable surface and isometrics are not good decisions for hypertrophy they are good for stability and endurance...

Any tips for a guy that has several torn ligaments in his shoulder and dislocates every month or so I would love to do squats again

Unfortunately kills my knees. I'm stuck w split squats 😭

song?

Hey, I like the song used in this video.. can I have the music used in the video bro ?? Outside of the music yes the most simplistic way of doing it usually turns out to be the best

What's your take on BFR training?

whats the beat/song?