Starlet's workout

[Boss Man]

Smith versus freebar Squats, the jury is still out for many.

I prefer Smith ones for safety reasons, because I train alone. Smith ones still give you flexibility depnding on Foot position, how far forwards you put them and how far back your Bum sticks out when you're at 90 degrees.

Freebar ones are alright if you have a Spotter, but you might run into difficulties if you have one of those days, where you just can't get that last rep out, or you have a problem with a suden bit of dizziness, or a part of the lower body buckles for some reason, as unlike a Smith, that Bar won't be able to be removed fron the Back too easily.

For me, both have merit, but if you're training alone, I personally would favour Smith ones over Freebar ones and many do. The main things to consider with any Squats are

1. Get even foot placement and position, so you have both feet roughly the same position horizontally, so you don't have one closer into the centre of the body than the other and pretty much level with each other to the centimetre, not having one too far forwards.

2., Keep a straight back at all times.

3. Don't go lower thn 90 degrees. Some will claim to be capable, but it doesn't mean they should, as it could be bad for the Knees.

As for Deadlifting on a Smith, from personal experience I'd say forget it. It's not really possible to get the same range of motion you need, especially when the Bar can't go almost down to the ground, because you have too many inches of space betwen the floor and the lowest possible Bar placement.

[swanso5]

I prefer Smith ones for safety reasons, because I train alone. Smith ones still give you flexibility depnding on Foot position, how far forwards you put them and how far back your Bum sticks out when you're at 90 degrees.

couldn't be any more easily solved - don't try a rep you're not sure you'll get

there are no positives in doing squats, deadlifts and presses on the smith machine

[starlet]

Interesting guys, but if I do squats without the smiths machine how will I get the bar on shoulders?

I don't think I like doing deads on the smiths machine but the squats I like, I just feel safe knowing I can put the bar down when I want cause I always train alone.

[swanso5]

are you in a gym? there's always someone to spot you in the gym...

[starlet]

Yeah I am in a gym but it's work gym and there is no-one to spot me.

[starlet]

LP - I do 40kg squats on the smiths..
I've been alternating days between squats and lunges and it has helped knee a lot. I still feel a bit sore a day or so after doing the lunges - any suggestions on an alternative to reverse lunges I can do that will work the same muscles?

Yesterday's workout

The gym was a little packed, so I did the following:
3x10 Reverse Lunges (10kg dumbbells in each hand)
3x10 Deadlifts 40kgs
Lat pulldown (not 100% of sure of the name) 10x60kgs, 8x70kgs and last set 6x80kgs
3x20 Russian twists
3x10 Bicycle kicks (not sure if that's what they're called)

Cheers
Starlet