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ABSTRACT
Schwanbeck, S, Chilibeck, PD, and Binsted, G. A comparison
of free weight squat to smith machine squat using electromyography. J Strength Cond Res 23(9): 25882591, 2009
The purpose of this experiment was to determine whether free
weight or Smith machine squats were optimal for activating
the prime movers of the legs and the stabilizers of the legs and
the trunk. Six healthy participants performed 1 set of 8 repetitions (using a weight they could lift 8 times, i.e., 8RM, or
8 repetition maximum) for each of the free weight squat and
Smith machine squat in a randomized order with a minimum of
3 days between sessions, while electromyographic (EMG)
activity of the tibialis anterior, gastrocnemius, vastus medialis,
vastus lateralis, biceps femoris, lumbar erector spinae, and
rectus abdominus were simultaneously measured. Electromyographic activity was significantly higher by 34, 26, and 49 in the
gastrocnemius, biceps femoris, and vastus medialis, respectively, during the free weight squat compared to the Smith
machine squat (p , 0.05). There were no significant differences
between free weight and Smith machine squat for any of the
other muscles; however, the EMG averaged over all muscles
during the free weight squat was 43% higher when compared
to the Smith machine squat (p , 0.05). The free weight squat
may be more beneficial than the Smith machine squat for
individuals who are looking to strengthen plantar flexors, knee
flexors, and knee extensors.
INTRODUCTION
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METHODS
Experimental Approach to the Problem
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PRACTICAL APPLICATIONS
We found a 43% higher muscle activation during the free
weight squat compared to the Smith machine squat.
Activation of the knee extensors and flexors and ankle
plantar flexors were higher during free weight squat, whereas
activation of the trunk stabilizers was similar across the 2
exercises. This indicates 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.
ACKNOWLEDGMENTS
We would like to acknowledge Doug Jacobson and Heather
Whelan for their technical help and the participants who
volunteered their time for this study.
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