Breaking news, free weight squats work better than smith squats

[h k]

http://www.ncbi.nlm.nih.gov/pubmed/19855308

"Electromyographic activity was significantly higher by 34, 26, and 49 in the gastrocnemius, biceps femoris, and vastus medialis, respectively, during the free weight squat compared to the Smith machine squat (p < 0.05). There were no significant differences between free weight and Smith machine squat for any of the other muscles; however, the EMG averaged over all muscles during the free weight squat was 43% higher when compared to the Smith machine squat (p < 0.05). The free weight squat may be more beneficial than the Smith machine squat for individuals who are looking to strengthen plantar flexors, knee flexors, and knee extensors."


"The free weight squat may be superior to the Smith machine squat for training the major muscle groups of the legs and possibly would result in greater strength development and hypertrophy of these muscle groups with long-term training."


Apparently it isn't actually the same thing to do smith squats as some professionals claim. Who would've guessed.

[confuzzl3don3]

Great job for bringing this study up, but the thing is i often don't hear people say that free squats are worse than smith ones. Usually i hear that, "Oh barbell squats are going to hurt your back", or "it's not as safe as smith squats". How would we counter those arguments

[Kyle Aaron]

Every exercise has benefits and risks during its performance, and benefits and risks after it's performed. Notice the distinction: we have lives outside the gym, we have to look at the results of a particular exercise outside the gym, too.

Yes, use of free weights have risks while exercising compared to machines. However, by improving your balance and strength, they reduce risks during out-of-gym activity, such as sports. Taking the small risk accepted in the gym, and adding to it the reduction of risk outside the gym, the net result is a benefit.

This of course assumes a healthy young adult performing the exercises with good form; not always a reasonable assumption.

[murrie]

"performing the exercises with good form" well-I will say this. The benefits of free weight training speaks for itself. However, training properly and with good form using free weights takes WORK and study and research and trial and error and screwing up and starting over, unlearning bad habits yadayadayada. It aint easy!!! Plus you get yelled at by Rip!!!


Every exercise has benefits and risks during its performance, and benefits and risks after it's performed. Notice the distinction: we have lives outside the gym, we have to look at the results of a particular exercise outside the gym, too.

Yes, use of free weights have risks while exercising compared to machines. However, by improving your balance and strength, they reduce risks during out-of-gym activity, such as sports. Taking the small risk accepted in the gym, and adding to it the reduction of risk outside the gym, the net result is a benefit.

This of course assumes a healthy young adult performing the exercises with good form; not always a reasonable assumption.

[knox]

Great job for bringing this study up, but the thing is i often don't hear people say that free squats are worse than smith ones. Usually i hear that, "Oh barbell squats are going to hurt your back", or "it's not as safe as smith squats". How would we counter those arguments

Make them read the squat chapter of SS. For how well written it is, you'd have to have be pretty stupid to think squats are bad for you after reading it.