Overview
The squat exercise strengthens your entire lower extremity and the muscles in your trunk and spine. It also is a fundamental movement in human performance and sports, such as in martial arts, gymnastics and a catcher’s position in baseball. Two common methods of squat training–using dumbbells or a Smith machine–both have advantages in developing total body strength and stability.
Function
The Smith machine is weight-training equipment consisting of a barbell that is fixed within steel rails, which allow vertical movement only. Like a barbell, you can add and remove weight plates on the bar. Dumbbells are common free weights, and each is balanced by two metal weights attached to a handle in between. Unlike the Smith machine, with dumbbells you can move your body in different angles and directions with little restriction.
Advantages
The Smith machine provides a set path of motion for you to follow, so you do not have to worry much about balance. You also can load more weights on the bar and lift more weight. Dumbbell squats challenge and strengthen your core and balance more than the Smith machine does because you have to support yourself. The weights are relatively inexpensive and portable, and you can do squats anywhere. You also can do dumbbells in various positions, such as shoulder-carry position, arms to your sides, using one dumbbell or adding a shoulder press.
Disadvantages
Smith machines are expensive to purchase, take up more space and require more maintenance than dumbbells. Dumbbells can be more difficult to control for beginners. However, using either method, you will learn how to balance and control your body during the exercise.
Warning
Squats might not be suitable for people who have weak core muscles and poor mobility in their hips and spine. Once you can do body-weight squats and you want to add external weights, use a spotter to help you avoid injury.
Expert Insight
Vary your leg stance or bar placement to work on any body asymmetries you might have. One side of your body might be weaker and less stable than the other, so strengthen the weaker side. Variations include placing one leg in front of the other or holding the bar of the Smith machine in front of your chest instead of over your shoulders.
About this Author
Nick Ng has been writing fitness-related stories since 2003, focusing on nutrition, injury prevention and exercise strategies. He received his Bachelor of Arts in communications from San Diego State University in 2001 and is a certified fitness coach from the National Academy of Sports Medicine since 2002.
