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So, I'm stuck training at a ****ty subpar gym which is way too machine oriented, and so doesn't even have a free weight squat rack (just a smith machine).
I've moved to purely bodyweight squats as a result, especially one-leg (pistol) squats, both the assisted and unassisted varieties.
I've been interested in calisthenics/bodyweight training, and it's actually about 70-80% of what I do usually (in part because of the sub-par status of my gym, but I also like the fact that I can also get a work out in my room, with just some floor space, some rings I've got hung up on the wall for, and a couple dumbbells).
Through calisthenics, I discovered bridging progression, especially from the Convict Conditioning series.
So, I've discovered that the smith machine is actually perfect for training bridge progressions.
(For reference, below is the stand-to-bridge-to-stand).
Basically by setting the bar progressively lower, you can really make progress on bridging, which is a great exercise for the spine and posterior chain. It also helps a lot, if there is a mirror behind the smith machine.
Just a discovery I had recently, thought I'd might as well share.
I've moved to purely bodyweight squats as a result, especially one-leg (pistol) squats, both the assisted and unassisted varieties.
I've been interested in calisthenics/bodyweight training, and it's actually about 70-80% of what I do usually (in part because of the sub-par status of my gym, but I also like the fact that I can also get a work out in my room, with just some floor space, some rings I've got hung up on the wall for, and a couple dumbbells).
Through calisthenics, I discovered bridging progression, especially from the Convict Conditioning series.
So, I've discovered that the smith machine is actually perfect for training bridge progressions.
(For reference, below is the stand-to-bridge-to-stand).
Basically by setting the bar progressively lower, you can really make progress on bridging, which is a great exercise for the spine and posterior chain. It also helps a lot, if there is a mirror behind the smith machine.
Just a discovery I had recently, thought I'd might as well share.
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