Equipment Breakdown: The Smith Machine
Table of Contents
About Smith Machine
The Smith Machine is easily one of the most misunderstood pieces of gym equipment, even though it has been around for quite some time! When a Smith Machine is used incorrectly, it can create the opportunity for dangerous squatting and pressing movements. This can place the body in an unnatural position and increase the risk of injury. However, this is not to deter you from using the Smith Machine as the incorrect use of any piece of equipment can be harmful!
With the correct guidance and instruction, you can achieve all of the benefits that the Smith Machine can offer! In fact, once properly set up, a Smith Machine can easily be a fantastic hypertrophy tool that can provide you with a change of pace from your usual exercise routine.
What Is a Smith Machine
There are a few different variations of the Smith Machine out there, however, all of these variations most likely function in the same way. Usually, you will find a barbell fixed in between a steel rail that can slide up and down. This rail on each end of the barbell limits its range of movement.
You can perform many exercises on a Smith Machine. Some Smith Machine exercises include Smith Machine Squats, Smith Machine Bench Press, Biceps Curl, Deadlift, Triceps Extensions, Shoulder Shugs, and more! Remember that although you can perform multiple exercises on a Smith Machine, some movements are better suited for it than others.
How To Use The Smith Machine
It is very simple to use a Smith Machine. First, adjust the bar to be in the position that you would like to unrack it from. Load the bar with your desired weight and then assume your starting position. When you are ready, unrack the bar and perform your exercise as usual.
Benefits of Using a Smith Machine
Here are some of the most prominent Smith Machine benefits below:
The plane of motion you employ in it is fixed – According to experts, exercising through a fixed plane is unnatural for your body. However, this can come in handy if you only want to use one joint and focus all your training on a single muscle group.
It’s an all-in-1 machine – A good quality Smith Machine has the unique ability to easily replace a lot of pieces of gym equipment that can be broken. Usually, a good Smith Machine comes with a back row attachment, lat pulldown attachments, an adjustable bench, and even a cable crossover. This means that you have all the essentials for upper and lower body workout routines.
Push yourself – The barbell that comes with a smith machine has hooks that are permanently attached to it, meaning you can push yourself as far as you can go, and can easily put it back in the rack with a simple flick of your wrist, decreasing the need for a spotter.
Odd bar angles – This means that you are hitting your body from all sorts of odd angles and positions that most of the time are just not possible when you’re using free weights. Another benefit to this is that it really helps you focus on the muscles that you feel are getting engaged, while also letting you find the angles that best fit you and will give you the best results.
Great investment – Due to the many types of exercises you can do on it, the Smith Machine is a good investment and will benefit you for a really long time if you know how to use it properly.
For beginners in need of all the help they can get, the Smith Machine will always be there for you, ready to give you the support to go under the bar and start lifting.
Despite being highly criticized, the Smith Machine is able to stay popular. It is a staple in every gym and is often selected instead of a power rack.
Ultimately, the Smith Machine offers a ton of support for anyone who decides to give it the chance it deserves and is easily one of the best gym equipment you can ever use, undoubtedly providing you with a ton of benefits.
Why Use a Smith Machine
When should you consider using a Smith Machine? For many beginners, the Smith Machine is a non-intimidating piece of gym equipment. The Smith Machine is optimal for those just starting out as it does not require a lot of coordination and stability to use due to its fixed motions. Ultimately, the Smith Machine is a very comfortable introduction to the barbell.
When and Why Use a Smith Machine
Many people use the Smith Machine as training wheels to their barbell lifts when first starting out. Another great time to use the Smith Machine would be when all the barbells are being used and you still want to get that lift in and not have to wait around sitting idle.
Reason Why You Might Want to Try out a Smith Machine
It prevents staleness – Training should be fun, or at the very least, interesting, and the Smith Machine can help break the everyday monotony of doing the same thing over and over, presenting something new to you while also keeping your muscles guessing.
It’s safe – Given that your form is proper and you took into account the correct body alignment, doing work on the Smith Machine is generally not as taxing as other workout routines that have regular free movement.
Hypertrophy – Arguably one of its biggest pros, the Smith Machine provides a fixed plane of motion, which is important when you’re pushing a muscle into submission. This constant tension will be very rewarding.
It can also help the body adapt easily to a certain kind of stress – Easily overlooked, the body’s ability to adapt to stress is essential, especially when you’re doing more advanced workouts.
Is It Safe to Use a Smith Machine
The Smith Machine as per any piece of gym equipment is safe when used properly. The Smith Machine, when compared to a barbell, might be a tad bit safer due to its fixed and predictable bar path when performing lifts. This guided motion will take out a lot of the thought put into a lift but provides the lifter with confidence.
Is It Bad to Squat in a Smith Machine
Simply put all movements are dangerous when performed incorrectly. When squatting in a Smith Machine you’re completely stuck in a fixed angle that might not be suitable for you. This might cause too much forward lean in your squat or not enough forward lean, possibly leading to a back or knee injury due to the lack of freedom in the movement.
What Exercises Can You Do with a Smith Machine
Smith Machine Deadlift
To perform Smith machine deadlifts, all you need is the bar in the Smith machine lowered all the way to the ground. However, due to the limited range of motion, you'll only be able to deadlift from the knees to the hips. Consider this before attempting a Smith machine deadlift.
Smith Machine Bench Press
The smith machine bench press is similar to the traditional bench press, with the added convenience of support. If you feel you're failing and can't lift further, twist your hands to prevent this the bar from going lower. The technique remains the same as a regular bench press.
Smith Machine Row
For Smith machine rows, grab the bar and place it at the bottom of the Smith machine. Keep in mind the limited range of motion; you might need to row from the knees to the hips. Ensure proper form before rowing, as your position is very locked.
Smith Machine Shoulder Press
Adjust the bar of the shoulder press machine to chest level, get under it, release the locks, and perform the shoulder press. One advantage of the shoulder press on a Smith machine is the ability to go to failure without worrying about safety.
Smith Machine Hip Thrust
Smith machine hip thrusts are safe and effective due to the stability provided. Pin the bar in place with your hands and perform the traditional movement. Note that the bar remains fixed, so maintain proper form.
Smith Machine Squats
Smith machine squats are popular for their versatility. You can perform various squat variations, including front squats, back squats, and Zercher squats.
Smith Machine RDL
Smith machine Romanian deadlifts (RDLs) are performed similarly to regular deadlifts. Maintain tension on the barbell without stopping at the end, as the issue with Smith machines is the lock. Avoid resting to maximize effectiveness.
How Much Weight Does a Smith Machine Take Off
The typical starting weight of a barbell on a Smith Machine can be expected to weight about 15-30 lbs. This being said when you are deciding to use the Smith Machine over a free barbell you should take this into consideration when choosing your weight to lift.
Do Smith Machines Make Lifting Easier
The Smith Machine does make any lift easier. Having a fixed motion takes out a lot of the stabilizing muscles that are worked when there are free weights. Free weights are always a better option for a more functional physique that can function in multiple planes of motion when compared to a Smith Machine.
Smith Machine Bar Weight
The Smith Machine Bar weight can range from 15lbs to 35lbs. Remember to think about the weight of the bar and adjust your load according to before your lift!
Deadlift Smith Machine
If you’ve never performed a Deadlift on a Smith Machine before, we suggest starting with a lighter load, or no load so you can become familiar with the feel of the machine. The Deadlift on a Smith Machine will follow the same body mechanics as the conventional Deadlift.
Begin with the bar just below hip height. Your arms should be fully extended. Release the bar and perform the Deadlift as usual. Remember to keep the bar close to the shins, and maintain a neutral spine as you push your hips back and drive them forwards.
Smith Machine Hip Thrust
To perform a Smith Machine Hip Thrust, you will need a bench in addition to the Smith Machine. You will follow the same procedure as the Barbell Hip Thrust, with the use of the barbell in the Smith Machine. The advantage to performing the Hip Thrust on the Smith Machine is that the barbell is stabilized, allowing you to achieve a greater range of motion.
Smith Machine Shoulder Press
To perform the Smith Machine Shoulder Press, you will need to place an inclined bench in the middle of the Smith Machine. Adjust the barbell to be at about chest height and have a seat on the bench. Using an overhand grip, grasp the barbell with a wider than shoulder-width grip. Release the bar and press up. Lower the bar to about chin height and repeat the movement. Remember to keep the elbows tight to the body.
