The Smith machine is an effective way to increase strength and build muscle. While it can’t prevent all exercise-related injuries, it can help increase the safety and stability of strength training sessions.
Smith machines – those heavy weight machines with a barbell attached to a rack of steel rails – can be intimidating. But these nifty strength training machines are actually pretty easy to use once you get the hang of them! They can also help you take your workout to the next level, especially if you’re lifting weights on your own.
Read on to get the inside scoop on how to use a Smith machine safely and effectively.
Imagine a tall rack specifically designed to hold a barbell in place on a vertical plane. The frame even has pins to lock the bar in place if the lifters need to pause mid-press. That, friends, is a Smith machine!
People use Smith machines to work all major muscle groups. They’re popular for several reasons:
more effective muscle isolation
safer solo lifting (the rack acts as a spotter!)
increased stability during resistance training
potentially lifting heavier weights while maintaining body control
Research also suggests that lifting with a Smith machine can increase strength and muscle size at a similar pace as lifting free weights or lifting on a wobble board.
So, how do you use a Smith machine? Here’s the 411 on using a Smith machine to work your glutes, traps, and more.
Here’s how to perform this classic move on a Smith machine:
Place the bar — weightless or loaded — at shoulder height.
Grip the bar with your hands about shoulder-width apart.
Step slightly in front of the rack, feet hip-width apart, so the bar rests gently on the back of your shoulders.
Press up to raise the bar from its locked position. Engage your core as you slowly squat until your knees form a 90-degree angle. Make sure your head stays in an excellent neutral position!
Press down through your heels to stand back up, squeezing your butt as you reach a standing position.
Want to take your squats to the next level? Try a Smith spot split squat. Note, however, that research suggests that additional stabilization from equipment can decrease muscle activation in the frontal plane of your body.
Stand with your feet shoulder-width apart.
Place the top of your back foot on a bench or block behind you.
Place your other foot in front of your torso so you’re ready for a forward lunge.
Place the bar on your upper back and release it from the machine.
While keeping your spine straight and core tight, bend your front knee until your back knee touches the floor.
Use your quads and hamstrings to return to the starting position. Hip Thrusts
If you’re already a pro at bodyweight hip thrusts, it might be time to add some weight. The Smith machine is a great way to do this.
Position the bench so it’s behind you and parallel to the Smith bar.
Sink down onto the bench so the bottom of your shoulders are on the edge of the bench. The upper back needs to be supported!
Spread your feet shoulder-width apart and squeeze your glutes as you position them just above the ground.
Squeeze your butt as you raise your hips so your thighs are parallel to the ground.
Hold this top position for a second, then slowly lower yourself back to the starting position.
Closed Grip Bench Press
Here are the 411 for this classic chest and tricep burner.
Lie flat on a bench under the bar.
Grab the bar with 6-8 inches between your hands and press up until your arms are straight.
Keep your elbows close to your sides as you slowly lower the bar until it is just 1 inch above your chestt hovers.
Hold the position for a second or two.
Push yourself back up to the starting position.
Let’s work those deltoids! Just remember to keep your back as flat against the bench back as possible.
Get your bench in an upright 90-degree position under the bar.
Sit on the bench and adjust the machine so the bar comes down directly in front of your face.
Grip the bar a little wider than shoulder-width apart.
Unlock the bar and slowly lower it toward your upper chest.
Pause for a moment when the bar reaches your chin, then press back up until your arms are straight (but don’t lock your elbows!).
There’s a lot you can do with a Smith machine. This workhorse acts as a spotter and stabilizer for dozens of exercises, from lunges and squats to shoulder presses and even deadlifts.
Almost any type of lifting exercise can be done with a Smith machine. The main disadvantage is that a machine stabilizes movements in one plane and your body’s stabilizer muscles don’t have to work as hard.
Safer? Absolutely. However, if you use a Smith machine for all of your weight lifting exercises, it’s easy to lose your body control.
A Smith machine can increase safety and stability, but that doesn’t mean it’s foolproof. Avoid Smith machine mistakes.
Incorrect foot placement. When you use a Smith machine, your barbell is locked in place. The weight can’t move, but you can! Pay close attention to foot placement, especially when doing squats and split squats. Make sure your knees are bent at 90 degrees and never let your knees cross in front of your toes.
Ignoring proper form. This can be a problem with all movements on the Smith machine, including presses, squats and jerks. Good form is just as important on a Smith machine as it is on a free weight exercise. Don’t assume that using a fixed-level machine will protect you from injury.
Improper alignment. Some Smith machines are angled. If your machine isn’t 100 percent vertical, pay attention to your alignment, especially when pressing. Always make sure your movement is working with your joints, not against them.
Rounding your back. This squat no-no is easy to do on a Smith machine. Make sure your back stays upright and in a nice neutral line. Just because you slump slightly doesn’t mean you should!
Weight training with or without a Smith machine carries a risk of injury. A recent year-long study of U.S. Army soldiers found that about 4.5% of men and 0.6% of women sustained a weight-lifting injury.
Luckily, training with a Smith machine tends to reduce the risk of injury. A Smith machine acts as a spotter for solo lifters, preventing heavy weights from dislocating your shoulders or joints if you lose balance or control mid-movement.
Some say a Smith machine is like training with training wheels. That’s fine, but the comparison shouldn’t lead you to believe that lifting weights with a Smith machine won’t produce results. Research suggests that training the chest press with a Smith machine produces essentially the same result compared to dumbbells or a medicine ball: Improved strength! 💪
tl;dr: Beginner weightlifters can use a Smith machine. Professional athletes can, too. The only time you might want to forgo a Smith machine is if you’re training for an event that tests your body’s stability. A machine provides additional stability, so training with a machine could fool you into thinking your stabilizing muscles are stronger than they actually are.
A Smith machine is a strength training machine with a barbell between rails, allowing the weight to move only in a vertical plane. Lifting with a Smith machine increases stability and safety, especially during solo workouts.
Smith machines can help you work a variety of muscles and perform a variety of movements. However, this can reduce the strain on your body’s stabilizing muscles.
While Smith machines are great for beginner weightlifters, they also have their place among experienced gym rats. If safety and stability are a priority (and they should be!), a Smith machine can be helpfulin.
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