1. Use different training equipment.
Smith trainer is a fixed fitness training equipment. Since it is a fixed training equipment, its safety is higher than that of free squat training with free equipment.
Free barbell squats do not use fixed equipment. Its greatest advantage is to strengthen the balance of our body and the stability of many muscles.
2. The overall muscle activity is different.
Because the body can't rely on any instrument to keep balance during free squat, the activity of biceps femoris, gastrocnemius and diaphragm is obviously higher than that of Smith squat. Although there is no difference in the activity of other muscles in the two movements, the activity of muscles in free squat is improved by 43% as a whole, which is better than Smith squat in this respect.
3. Different training effects
The leg muscles trained by free squat are more practical and natural, while the leg muscles trained by Smith machine squat are just beautiful in appearance.
When squatting freely, you should not only control the barbell up and down, but also keep the balance by your own strength. Smith machine solved the balance problem well. There is no doubt that for the same person, the training weight of Smith machine squat is definitely greater than that of free squat.
Smith machine squat training is heavier, but it can be said that it is virtual weight. Because Smith machine makes you completely lose the ability of self-balance, once you do it for a long time, your balance and stability will be poor, which will give you an illusion that my thighs are strong and powerful. However, when you do the free squat again, the weight you can use will be very limited.
4. Different standing postures
When Smith squats, you won't lose your balance even if your back is on the barbell bar and your feet are in front. When the barbell is lowered to the lowest position, the thigh can form a 90-degree angle with the calf.
When doing a free squat, your feet must be as close to the center of gravity as possible. When the barbell reaches the lowest point, the knee will touch the toe.
Smith machine squat completely limits the autonomy of movement, and it can only stimulate quadriceps femoris, gluteus maximus, biceps femoris and other muscles with little participation. Over time, the strength of gluteal muscles is not proportional to the strength of leg muscles, which will inevitably affect the improvement of the overall level.
5. The safety of training is different.
From the safety point of view, Smith squat is better than free barbell squat.
Let's go to Smith's unprotected squat training. Because the free barbell squats without protection, if the weight is still relatively large, it may cause harm to yourself and even others.
Extended data:
Although Smith Squats are safer for beginners, they usually go straight up and down when doing Smith Squats. The fixed track limits the participation of gluteus maximus and hind leg muscles. Coupled with the special standing posture, the knee and spine will bear more pressure, which is undoubtedly a blow to people with bad knees.
Even for beginners, try not to squat with Smith machine. Its training effect is far less than that of free squat. If there is no squat rack in the gym, you can squat with dumbbells or barbells. Squat is one of the best fitness exercises. If used correctly, it can not only have strong thighs, but also promote the growth of whole body muscles. If it is always used improperly, it will bring irreparable harm to the body.
For ordinary fitness enthusiasts, no matter whether their knees are good or bad, there is no need to pursue excessive training weight, as long as they can fully exercise. After all, overtraining can also lead to physical injury.