The Smith machine is a polarizing piece of equipment, with some swearing by it and others seeing it as a hindrance. But with proper form, this machine can be a valuable addition to your strength training. It has the safety of a fixed bar path, making it great for beginners or those looking to build confidence in weightlifting.

What is a Smith Machine?

The Smith machine has a barbell that slides up and down steel rails. It’s designed for controlled strength training, most models only allow vertical movement, some newer models have a small amount of horizontal movement. Its critics say it limits natural movement, but its design can help minimize injury and improve form for certain exercises.

Smith Machine Types

There are two main types of Smith machines.

• Standard Vertical Smith Machine: This is the classic design, straight up and down movement, good for squats and single leg deadlifts.

• Angled Smith Machine: With a slight angle to the barbell movement, the angled machine follows the body’s natural path during exercises, more dynamic range of motion.

How much does the Smith Machine barbell weigh?

The weight of the barbell can vary depending on the manufacturer of the machine, typically 20-45 pounds. Maintenance can also affect how heavy the bar feels during movement. A well oiled machine will allow for smoother movement, a poorly maintained one will make the bar feel heavier due to friction.

Muscles Worked on a Smith Machine

The muscles you work depend on the exercise. For example, a Smith machine bench press will work your chest muscles, a free weight bench press will also work your stabilizer muscles like your shoulders and lats. This is one of the defining features of Smith machine training.

Do Smith Machines make exercises easier?

Some exercises may feel easier on a Smith machine because it stabilizes the weight, so you don’t have to balance it. While this can help you build strength, it’s not as effective for core stability and balance as free weights. But for beginners or learning new exercises, the Smith machine can be a confidence builder.

Benefits of using a Smith Machine

Knowing how to use the Smith machine correctly can give you:

• More Control: The fixed bar path reduces injury risk by giving you more stability during heavy lifts.
• Solo Friendly: The safety stoppers on the Smith machine means the bar won’t fall on you, great for those who work out alone.
• Posture and Form Support: The machine helps with form, especially for beginners.
• Easier on Joints: The controlled movement reduces joint strain, good for those with joint pain or injuries.
• Progressive Overload: You can add small weight increments to your lifts, gradual strength gains without overloading the body.

Smith Machine cons

But:

• Fixed Bar Path: The bar is limited in movement, especially for exercises that require natural range of motion.
• Less Muscle Activation: Without having to stabilize the weight, overall muscle activation is less than free weight exercises.
• Reduced Stability Development: The machine stabilizes the weight, you miss out on core and balance strength from free weight training.

Smith Machine Safety

To use your Smith machine safely and get the most out of your workout:

• Set the Pins: Always make sure the safety pins are in place so the bar doesn’t come down on you.
• Position the Barbell: Make sure the barbell is in the right position before you start the exercise.
• Focus on Form: Just because the machine gives you stability doesn’t mean you can slack off on your form. Keep good posture throughout the workout.
• Ask for Help: If you’re unsure of your technique or how to use the machine, ask a trainer.

Exercises to avoid on the Smith Machine

Not all exercises are Smith machine friendly. Some like squats and deadlifts require natural range of motion that the fixed bar path can disrupt. Here are a few exercises that are better done with free weights:

• Squats: The fixed movement of the Smith machine can force your body into unnatural positions during squats, joint strain.
• Deadlifts: The restricted bar path doesn’t allow for the flexibility needed for proper deadlifting form, so not a good choice for this exercise.
• Shoulder Presses: The Smith machine limits shoulder movement, which can put strain on the joints during press exercises.

4 Exercises to do on the Smith Machine

While some exercises are better done with free weights, the Smith machine is great for certain movements. Here are four to try:

Wide-Leg Sumo Squat

Muscles Worked: Glutes, quads, calves, hamstrings, adductors
How to: Position yourself under the bar with feet wider than hip-width. Lower into a squat, back against the bar, then push through your heels to return to standing.

Incline Bench Press Throws

Muscles Worked: Pecs, triceps, anterior deltoid
How to: Lie on an incline bench, press the bar explosively and release at the top. Catch it on the way down and control the descent for maximum strength.

Hip Thrusts

Muscles Worked: Glutes, hamstrings, quads
How to: Upper back on a bench, barbell across your hips, thrust your hips up, squeeze your glutes at the top.

Inverted Rows

Muscles Worked: Upper back, pecs, biceps
How to: Hang under the bar and row your body up, keep your body straight and core tight.

Conclusion: Should you use the Smith Machine?

The Smith machine has its haters but it’s a great tool for building strength, improving form and gaining confidence in weightlifting. Whether you’re a beginner or looking for new ways to challenge your muscles, learning the Smith machine can help you achieve your fitness goals. If you’re not sure where to start, ask a personal trainer to show you how to use it safely and correctly.