Step Away From the Smith Machine!

For those of you who are still using the Smith Machine to Squat, here is another reason why you should set yourself “free”.

A recent study published in the Journal of Strength and Conditioning Research, examined the electromyographic activity (EMG) of various muscles during the squat exercise when performed using the Smith machine as well as using free weights. This was performed as a follow up to a 2005 study by Anderson and Behm that demonstrated higher EMG activity of the quadriceps muscles during the Smith Machine squat.

The major difference between this and that of its predecessor was that a weight equal to an 8RM for EACH exercise (to facilitate relative intensity) was utilized in comparison to a fixed, absolute weight for both exercises used by Anderson and Behm.

EMG activity was collected for the following musculature:

Tibialis Anterior
Gastrocnemius
Vastus Medialis
Vastus lateralis
Biceps Femoris
Lumbar Erector Spinae
Rectus Abdominis

A relatively low “N” was used: 3 men, 3 women. All were active in sports and familiar with the use of both free weights and the Smith machine.

The average absolute EMG activity for the free weight squat was:

34% higher from the gastrocnemius
26% higher from the biceps femoris
49% higher from the vastus medialis

Interestingly, no significant differences in EMG activity of the trunk musculature were found between the two exercises. I will keep my opinions to myself on this, especially when only 6 subjects were used.

Additionally, I was both surprised and disappointed the authors failed to include the gluteal musculature within this study since hip extension is one major component of the squat exercise.

My Thoughts:

These findings likely represent a increased stabilizing role of the above musculature for the hip, knee and ankle during free weight squats.

Gastrocnemius for ankle stability
Gastrocnemius for knee stability (Don’t forget that the gastrocnemius not only crosses the ankle joint but the knee as well!)
Vastus Medialis for knee stability
Biceps Femoris for hip stability (Again, its unfortunate Gluteal activity was not recorded)

Your Thoughts?

*Here’s a video I found of squatting with pretty decent technique. The trunk and tibia are parallel, he’s in neutral spine, he doesn’t sandwich, and his weight is relatively back on his heels. Not sure about the guy doing dips in the background though!

Photo source

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