how to perform a squat – BottomLineFitness.com https://www.bottomlinefitness.com Tue, 22 Feb 2011 18:57:42 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.5 Barbell back squat vs smith machine squats https://www.bottomlinefitness.com/2011/02/23/barbell-back-squat-vs-smith-machine-squats/ https://www.bottomlinefitness.com/2011/02/23/barbell-back-squat-vs-smith-machine-squats/#comments Wed, 23 Feb 2011 09:56:44 +0000 https://www.bottomlinefitness.com/?p=2460 Many strength and muscle building experts will say, the barbell back squat is much more effective at building size and strength. They argue free weight squats are a more natural movement and require much more stabilization and balance, which increases its effectiveness. However, the Smith machine is much easier to learn, especially for beginners, which many argue is safer. I contend that it depends upon the person’s build. If one has long legs and a shorter torso, they will have a very difficult time performing a squat correctly in order to get optimum stimulation for strength or growth. In this case and in others, they would benefit greatly from performing smith machine squats. But what does science have to say? Which is better for gaining strength?

Researchers from the University of Saskatchewan in Canada compared the free weight squat to the Smith machine using electromyography (EMG). The purpose of their study was to determine which exercise was better at stimulating the prime movers and stabilizers of the legs (e.g., tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis and biceps femoris) and trunk (e.g., lumbar erector spinae and rectus abdominus). Six healthy participants performed 1 set of 8 repetitions using a weight they could lift 8 times, i.e., 8 rep maximum.

Contrary to our hypotheses, muscles of the legs (specifically the vastus medialis and biceps femoris) displayed greater EMG activity during the free weight squat compared to the Smith machine squat, whereas there were no differences between exercises for EMG activity of trunk stabilizers.

Researchers conclude that 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.
Journal of Strength and Conditioning Research, 23(9), 2588-2591.

]]> https://www.bottomlinefitness.com/2011/02/23/barbell-back-squat-vs-smith-machine-squats/feed/ 1 The Squat https://www.bottomlinefitness.com/2009/04/10/the-squat/ Fri, 10 Apr 2009 11:52:25 +0000 https://www.bottomlinefitness.com/?p=55

Some say the squat is the king of all leg exercises. They even go as far as saying that if you don’t squat, your chances of building big, strong legs are next to impossible. And there are others who even take it one step further, claiming the squat is the best overall exercise there is period, and no routine should be without one.

Yes, I agree that the squat is unquestionably a very productive exercise in that it works a large number of major muscle groups. More so than any other exercise, however, it is not essential to do the barbell squat in order to get muscular and strong legs.

I do believe the squat is a very effective mass and strength builder, but for some the pain it causes due to injuries or anatomy makes this exercise very uncomfortable. An example of anatomy getting in the way are those who have very long legs and short torsos. These individuals have a very hard time being successful with this movement due to poor biomechanics. Some people need alternatives. But, if you want to learn how to perform the barbell squat properly and how to change what muscles are emphasized, go here.

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