no power rack only smith machine

Discussion in 'Strength & Conditioning Discussion' started by BoneSnapper, May 29, 2008.

  1. BoneSnapper

    BoneSnapper Blue Belt

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    K, so What do I do with my routine now? Yes I searched and read the stickies.

    Workout A
    BB Front Squat 5x5
    BB Bench Press 5x5
    BB Snatch 5x5
    Pull-ups/Chin-ups 3xF

    Workout B
    BB Front Squat 5x5
    BB Overhead Press 5x5
    BB Deadlift 5x5
    Dips 3xF

    I did start out with dumbbells but after being totally shot down here I changed to Barbell. But then after reading here about using smith machines I am confused.

    My strength is improving and so is my form but since I have read you are better lifting lighter than using the smith machine.

    I searched for something to help but could find anything
     
  2. Urban

    Urban Savage Mystic

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    Get a new gym.
     
  3. vince89

    vince89 Banned Banned

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    Id move to a new gym, smith machines are teh suck.
     
  4. Urban

    Urban Savage Mystic

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    Meanwhile, use dumbells, unilateral leg work as necessary, and front squat with what you can clean.
     
  5. takeahnase

    takeahnase watching the swarm

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    You don't need a rack to do any of the exercises in your routine, and I have difficulties seeing why you would want to front squat, snatch, overhead press or deadlift in the Smith Machine. You can do your chinups there. If by "no rack" you mean no free standing barbells, get a new gym or make a sandbag.
     
  6. ghostwipe

    ghostwipe Black Belt

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    Seriously? Put pieces of cardboard under your smith to prevent damage to your floor, and push it around. When it gets easy to push it around, load the bar with plates and repeat. Other than that, get a power rack.
     
  7. BoneSnapper

    BoneSnapper Blue Belt

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    man I have a year membership at this place.
    So no chance going to a new gym.

    I should simply go to dumbbells it seems.

    For the guy saying push the machine around. There is no way to do that. Not moveable.
     
  8. Urban

    Urban Savage Mystic

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    as was mentioned before... there's no reason you can't do that routine without a power rack. Do they not have benches either?
     
  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    I want a power rack there!

    I bought one for the thai gym, but I'm hardly at burnt oak anymore :icon_cry2
     
  10. BoneSnapper

    BoneSnapper Blue Belt

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    I never said I did all routine on it. Just squats
     
  11. BoneSnapper

    BoneSnapper Blue Belt

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    My first few workouts I used dumbbells but was told you should always use BB when strength training legs. I started using the smith machine as there was no power rack. I wasn't sure if the smith was any good as it felt the same as working out on any kind of other machine and I know machines are not the best way to go.

    I thought I would search here. I did and could not find anything so posted a question.

    Ohh and yes they have benches
     
  12. Urban

    Urban Savage Mystic

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    Front squat what you can clean and call it good.
     
  13. Standard

    Standard Too dumb to learn, too stubborn to quit

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    That's one lift too many. front, zercher, hack and oh squats are all options that would be better along with all the other suggestions like unilateral work and DB's.

    The most usefull thing a smith machine can do for your squats is to give you something to balance against to learn pistols.
     
  14. DrBdan

    DrBdan Something clever

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    Your original post wasn't too clear about that. As Urban said above, your best bet is to front squat whatever you can clean or you can try the Steinborn lift as explained here:

    Squating without a rack

    Honestly the Steinborn lift kinda scares me though. Seems like a good way to hurt yourself if you don't know what you're doing.
     
  15. BoneSnapper

    BoneSnapper Blue Belt

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    k, Great thanks I will do some research into the lifts suggested.

    Sucks if I had looked into this earlier I wouldn't have joined the gym.

    Oh well live and learn.
     
  16. BoneSnapper

    BoneSnapper Blue Belt

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    Thanks. After looking at the different type. I was thinking the Hack squat may be best for me if I can use the bench press rack and set it up so I don't need to clean. That way I can use a heavier weight? By looking at the hack squat you would be using alot of biceps to hold the weight. I will have to research it more I guess.
    I suppose I will have to experiment as well.
     
  17. brad_mn

    brad_mn Blue Belt

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    This made me laugh pretty hard.
     
  18. takeahnase

    takeahnase watching the swarm

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    I fail to see how somebody who can snatch has issues with the absence of a power rack. Snatch + Overhead Squat, Clean + Front Squat, Deadlift, Clean & Snatch Pulls, Zercher Deadlift + Squat, DB lunges/squats/split squats etc.
     
  19. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    And flyin' armbar practice on an inanimate object before tryin' it out on people. :D
     
  20. ThinkGreen

    ThinkGreen Der √úbermensch

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    Do they have a bench press? Turn the things around and use it as a squat rack. That's what I do at my house. And what kind of gym with a year long membership did you sign up for? It doesn't have a power rack or squat rack?
     

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