How to Use a Smith Machine
By, Xander Murthwaite
Intro to Smith Machine
If you have ever stepped foot into a gym, chances are you’ve seen a barbell on a large steel frame that has multiple hooks placed at different heights. This is a Smith Machine, and has earned its title of being a staple in about every gym institution. The piece of equipment offers exercise versatility for beginners and pros. But how exactly can it enhance your fitness journey? Lets dive in.
What is a Smith Machine?
Essentially, a smith machine is a bar that is mounted on a guided track system. Unlike a free weight bar, the Smith machine’s movement is fixed going up and down (either on a fixed vertical path or a slightly vertical-sloped path). The vast majority of smith machines come with built-in safety-hooks at different heights. The barbell on the machine has locking groves on either side, which aligns into the hooks on the rail. You can achieve this by: rotating the barbell when you need to unhook it, and rotate it back in when you want to lock it in place.
Why Use a Smith Machine?
Because of the safety catches that go along the rail of the machine, you can use them to your advantage in many ways.
Safety Feature
The function of the machine is perfect for solo gym-goers. With its guided rails and adjustable safety hooks, you don’t need to worry about losing control of the bar.
Offers Support for Beginners
If you’re new to weight training, the regular squat rack or bench rack may seem overwhelming to use. With the smith machine’s stability, you can improve your form and gain more confidence before progressing to free weight. It’s as practical as a training wheel for a bike.
Very Versatile
From squats to bench press to lunges to hip thrusts, the Smith machine offers use for a wide range of exercises. You could even go the extra step in setting it up to be used for incline push-ups or assisted pull-ups.
Maintaining Proper Use
Maintaining proper use on a Smith machine, like any exercise machine, is crucial in order to prevent injury and maximize results. Despite the Smith machine’s stability and easy motion, proper form is still the priority. Here are some useful tips:
Setup and Alignment
Adjust the bar height to match the exercise and the size of your body. When benching, it should align with your lower chest, and with your squat, it should align shoulder-level. For feet positioning, make sure you position your feet in a way that is optimal for your exercise. For squatting, they should be in front of the bar to prevent knee strain, and for lunging, ensure stability by placing one foot forward and the other one back. Proper body alignment using a Smith machine is crucial. Make sure to keep your spine in a neutral position, maintain a tight core, and engage by looking forward at all times.
Controlled Movement
To optimize results with each exercise, controlling your movement with smooth strides is the way to go. This ensures more time under tension, which is a component in growing bigger and stronger muscles. When lowering the bar, like descending in a squat, move steadily in order to guide your motion efficiently while engaging targeted muscle groups. And when raising the bar, press evenly with control rather then relying on momentum. To minimize any injury, avoid overextending your range and locking your joints at the top of your movements.
Balance and Breathing
Whether you are lying flat on a bench, grounded, or standing, prioritize stabilizing your muscles for balance. Distribute your body weight evenly and prohibit lifting your heels off the ground. Breathing is simple: inhale during the lowering phase and exhale during the lifting phase of your exercise. Engage your diaphragm by breathing deep into your belly, creating more stability for your head and spine. Lastly, avoid holding your breath, although it may seem like an easy habit, ryhtmic breathing is the best to avoid instability.
Additionally, you should play around and make note of the certain safety features on your smith machine. Feel free to familiarize yourself with the safety hooks that could prevent a possible emergency.
Conclusion
The versatility and simplicity of the Smith machine is why so many gym-goers use it. It’s a tool that anyone can use whether they are new to lifting, recording from an injury, or looking for a new way to spice up their routine. Pair it with some free weights and you’ve got the best of both worlds, expanding your fitness game. With that being said, try the Smith machine, and let us know what you think!