When it comes to strength training, the exercise that stands above the rest is - The Squat.  No other exercise has a greater impact on the body's muscle, metabolism and energy expenditure than this exercise. 

The squat is a complete-body movement.  Not only does this exercise target the front and back of the legs (namely, the quads, hamstrings and glutes), but you also work the abdominals, lower back, arms and shoulders...not to mention, the cardio benefits you get as well. 

There are many different ways to perform a squat.  You've probably been repeatedly told from personal trainers at your local gym or convinced by popular fitness magazines into thinking machine-based squats are the best way to go. 

I thought the same thing a while back, until I smartened up and realized through much experience that these devices cause more harm than good, aren't effective and most importantly, are NOT something you can stick to as a practical lifestyle.  This is also true with ANY gadget/gizmo you find at a gym.

All gyms have the same fancy machines to perform a squat, from the smith machine, to nautilus, to cybex, to free-motion, to life-fitness, the list goes on.  And all of them boast to be different or better than the next.  Yet the funny thing is, each one is identical in their mechanics and have the same basic premise...adjust confusing settings...get into an awkward position...lift...add weight...repeat. 

The only difference is how much MORE awkward one is compared to the next. 

For example, with the Smith machine, you place a long sliding steel bar over your shoulders/upper back and under your head while positioning your arms behind your torso with your hands gripping the bar.  You then descend until your thighs are parallel to the floor while simultaneously holding the bar under your neck and head then repeat the process over.

There are so many things that compromise your safety with this exercise. 

One, it puts a huge strain on the shoulder joints because of the position of your arms.  Two, it aggravates the neck since the bar is essentially resting right below it, even if there is a pad surrounding the bar for cushion, and three, it's unnatural movement causes you to round your back while descending into the squat position, putting unnecessary pressure on the spine.

Just explaining this exercise is complicated and surprisingly, the smith machine squat is the simplest one to do...don't get me started on the others.

Not only do machine-based squats affect your safety, they also limit your potential to perform the squat exercise itself. 

To perform a successful squat, you start in a standing position with your feet shoulder width and back straight, descend with your legs until your thighs are parallel to the floor...like you're about to sit on a chair.  You then return to the starting position and repeat.  This is the complete movement or full range of motion to properly execute the exercise.

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However, each time I put a client on one of these clumsy contraptions, they don't like it.  They use improper form, thus limiting their correct range of motion.  This is because they feel out-of-place and do not feel like they have control during the exercise.   

When they start the movement, they're mostly afraid they won't be able to lift the weight back up when descending.  So instead of going down until their thighs are parallel, they go halfway or sometimes, even less. 

Instead of them feeling their muscles being worked, they are more concerned about how uncomfortable they feel and can't wait for it to be over...quite frankly, I don't blame them.

This defeats the purpose of the squat and consequently, voids the efficiency of the exercise entirely.  It is also why I very rarely (if at all) use machines in my strength training routines for clients...even if a client is at a gym.

Machine squats not only risk injury and aren't effective, but as I said earlier, they aren't something you can incorporate as a regular routine independently.

For instance, you'll never see someone trying to attempt a squat machine by themselves, unless of course, it's a greasy bodybuilder, athlete or obsessed gym freak.  And even they are nuts for doing it solo.

This is true with most machines and is exactly why many people who join a gym can't stay consistent. 

They've been trained by the 'so-called trainers' into thinking machines are the ONLY way to workout.  Yet when the trainers aren't around, they feel intimidated and forget their routine all together. 

This is NOT what strength training is about. 

You SHOULD be able to do a squat by yourself no matter what your fitness level and not have to worry about hurting your body in the process.  If you need someone to spot you, you shouldn't do the exercise at all. 

There are exceptions, but still, what's the point in exercising while at the same time having to fear for your life? 

I teach my clients 10 ways to properly perform a squat.  All of my methods are safe, effective, and can be done by practically anyone.   

Once they master these particular exercises, I'll teach them dozens of more advanced ones to do.  But no matter what level they're at, one thing is certain, my routines DO NOT involve machines.  The ONLY machine that is involved is the most important one - Their Body.

When a client is finished training with me, they have a plethora of routines to do...and most importantly, ones they can stick to - Forever.

If you want to learn more on how to properly perform a squat - without the aid of clunky devices - check out - The In-Home Personal Trainer.

You'll also discover 80 other exercises that will steer you towards the strong and lean body you want and deserve.  Start enjoying exercise again...instead of dreading it. 

Yours in Total Fitness & Maximum Success,

Jim Coughlin