What is a Smith Machine?

Weight training is arguably the best form of exercise. Building muscle improves your metabolism, protects you from injury in daily life, supports good posture, and maintains bone density. It can even enhance your mood and provide a fun, efficient method of weight loss that doesn’t require staring into space on a treadmill for hours on end. 

Getting Started At The Gym

Getting started, however, can be a bit intimidating. Weight rooms don’t always appear to be the most welcoming places in the world, even when they are. Walking into one for the first time and not knowing about the gym equipment can make it look like a strange factory on another planet. 

Fortunately, there’s an easy fix for this. Becoming knowledgeable about fitness equipment, learning to use proper form, and going into the gym with a plan will make jumping into that room and building your strength feel like no big deal. 

Creating space for yourself in the gym is a mental hurdle that will change your life for the better. One way to inch away from cardio and towards weights is by trying out the weight training machines your gym provides!

Today, we’ll be talking about the Smith machine – a dynamic tool that will get you started and hopefully act as a gateway to the big, beautiful world of weights! 

What Are Smith Machines?

Unlike a regular bench press, smith machines have a barbell that is fixed onto rails so that it can only move straight up and down (though some are slightly angled). The rails have slots where you can hook the barbell. The slots allow you to set the smith bar at a wide range of heights and stop the downward movement whenever you feel the need to take a break. Smith machines are located near a weight rack so that you can easily add weight plates and adjust the heaviness throughout your workout routine.

What Is A Smith Machine Good For?

They Introduce You To Weight Lifting and Strength Training

You can use Smith machines as an introduction to the big lifts, which include squats, deadlifts, bench press, barbell row, and overhead press. These are the most powerful lifts in your arsenal because they’re compound lifts, meaning they force you to engage the most muscles and get the most bang for your buck. The “big 5” serve as a perfect foundation for your lifting journey.

Using a traditional Smith machine to start working on strengthening a muscle group comes with a caveat. You absolutely must practice with correct form. Ask the team at your gym for tips, or check out some YouTube videos. Because of their fixed path, the form used on Smith machines is specific to Smith machines, and you should consult a team member, fitness professional, or revisit YouTube if you decide to take this lift to the free weight, which require a lot more core stabilization.

Not taking the time to understand the difference in form with different pieces of gym equipment can lead to injury but—like we said—there are plenty of people and tools out there to show you the way!

They’re Super Adaptable

Smiths can enable you to target muscles all over the body. That means you don’t have to waste any time moving the strength equipment (some of which is probably already occupied), setting up a circuit with a variety of weights. Like almost anything in the gym, they can be used to do a whole lot more than you’d think.

Safety

When you’re performing these lifts, having the slots to rest your smith machine bar on is amazing for self-spotting. That way, you don’t have to walk up to a stranger and ask them to stand over you to perform a lift safely. If you can’t pick the bar weight up, you can shift it onto the closest slot, leave it right where it is, and get out of the way to reset.

Getting Into The Small Muscles

Because the barbell is on a fixed path, Smith machines also provide a perfect tool for movements that don’t require a huge range of motion. That means that these exercises are almost exactly the same on Smiths as they are using any other type of weight. Examples of this include shoulder shrugs and weighted calf raises.

Smith Machines Allow For Modification

They’re perfect for working toward inverted rows, which is the gateway to a pull-up. They’re also awesome when working on push-ups; you can start them up high at an angle and work your way down until you’re horizontal (plus, doing push-ups on a smith bar is much easier on your wrists than they are on the floor).

How to Use a Smith Machine: A Step-by-Step Guide

Setting Up the Smith Machine

Before you begin any exercise on the Smith machine, it’s crucial to set it up correctly. Start by adjusting the barbell to the appropriate height for your specific exercise. Make sure the safety stops are set at a level that will catch the bar if you can’t complete a rep. Always check that the bar moves smoothly along its track and that the weights are securely fastened.

Performing Basic Exercises on the Smith Machine

Squats

1. Positioning: Stand with your feet shoulder-width apart under the bar. Position the bar across your upper back and shoulders, not your neck.
2. Grip: Grip the bar firmly with your hands slightly wider than shoulder-width.
3. Descent: Slowly bend your knees and lower your hips as if sitting back into a chair. Keep your back straight and your chest up.
4. Ascent: Push through your heels to return to the starting position. Ensure your knees are aligned with your toes throughout the movement.

Bench Press

1. Setup: Lie flat on the bench with the bar positioned above your chest. Your feet should be flat on the ground.
2. Grip: Hold the bar with your hands slightly wider than shoulder-width apart.
3. Lowering the Bar: Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle from your body.
4. Pushing the Bar: Press the bar back up to the starting position, fully extending your arms without locking your elbows.

Advanced Exercises on the Smith Machine

Lunges

1. Positioning: Stand with one foot forward and the other foot back, with the bar across your upper back.
2. Descent: Lower your back knee towards the ground, keeping your front knee directly above your ankle.
3. Ascent: Push through the heel of your front foot to return to the starting position. Repeat for the desired number of reps before switching legs.

Shoulder Press

1. Setup: Sit on a bench with back support, positioning the bar at shoulder height.
2. Grip: Hold the bar with your hands slightly wider than shoulder-width.
3. Pressing the Bar: Push the bar straight up overhead until your arms are fully extended.
4. Lowering the Bar: Slowly lower the bar back to shoulder height with control.

Tips for Proper Form

1. Control the Movement: Always perform exercises with controlled movements. Avoid using momentum to lift the weight.
2. Keep Your Core Engaged: Engage your core muscles to maintain stability and protect your lower back during all exercises.
3. Breathing: Remember to breathe! Exhale during the exertion phase (lifting or pushing) and inhale during the relaxation phase (lowering).

Common Mistakes  

Using a Smith machine can be a game-changer for your workouts, but it’s essential to use it correctly to avoid injuries and get the most out of your training. Here are some common mistakes to avoid and safety tips to keep in mind.

Neglecting Proper Form

One of the biggest mistakes you can make on the Smith machine is neglecting proper form. It’s easy to let the machine’s stability lead to poor technique. Always focus on maintaining the correct posture and alignment for each exercise. For example, when squatting, ensure your knees don’t extend past your toes and keep your back straight.

 Overloading the Bar

While it might be tempting to stack on the weights, overloading the bar can compromise your form and increase the risk of injury. Start with a manageable weight and gradually increase as you become more comfortable with the movements. Remember, quality over quantity!

Using the Smith Machine for Every Exercise

The Smith machine is a versatile tool, but it’s not suitable for every exercise. Some movements, like deadlifts, are better performed with free weights to allow for a natural range of motion. Use the Smith machine where it makes sense, and don’t rely on it exclusively.

Safety Tips to Follow

Set the Safety Stops

Before starting your workout, always set the safety stops. These stops can prevent the bar from dropping too low and causing injury, especially if you can’t complete a rep. Adjust them to a height that’s just below the lowest point of your exercise.

Warm-Up Properly

Warming up is crucial to prepare your muscles and joints for the workout ahead. Spend at least 5-10 minutes on light cardio and dynamic stretches to increase blood flow and flexibility. This can help prevent strains and sprains.

Focus on Controlled Movements

Control is key when using the Smith machine. Avoid jerky or fast movements, as these can lead to injury. Perform each exercise with a slow, controlled motion to ensure you’re targeting the right muscles and maintaining proper form.

Use a Spotter When Needed

Even with the added stability of the Smith machine, having a spotter can provide an extra layer of safety, especially when lifting heavy weights. A spotter can help guide the bar and provide assistance if needed.

By avoiding these common mistakes and following these safety tips, you can make the most out of your Smith machine workouts. Stay safe, stay strong, and keep pushing towards your fitness goals!

Take Your Workouts to the Next Level with the Smith Machine

The Smith machine is an incredibly versatile piece of equipment that can help you safely perform a wide range of exercises. Whether you’re new to strength training or looking to add variety to your routine, understanding how to use the Smith machine correctly can enhance your workouts and help you reach your fitness goals.

So, when walking into the gym to try out the traditional Smith machine for the first time, think back to this article and remember: space in the gym belongs to you just as much as it does to anyone else. 

So stop by any of our locations, throw those headphones in, know that nobody is paying attention to you, and have fun!