Most gyms I’ve been in have a Smith Machine available for members and the Smith can certainly be a very valuable tool in your bodybuilding routine. Basically, the Smith Machine is a large rack-like apparatus with a barbell attached to the front of it. The barbell is in a slot, on a track, and as such it can only move in the vertical plane (i.e. up and down). There are small knobs or cylinders protruding on either side of the Smith right by the barbell track and hooks on the barbell itself allow you to use the knobs to rack the weight at various points as the bar moves up and down.
The Smith Machine has several advantages and uses. Because of the way the machine is designed, it eliminates the need for many of the stabilizer muscles you normally would have to recruit when performing certain exercises using free weights. What this means is two things: 1) you’ll be able to more effectively *isolate* a particular muscle group and really work it over well and 2) you’ll be able to lift quite a bit heavier using the Smith than when using normal free weights. In addition, an added benefit is that, for all practical purposes, the Smith Machine eliminates the need for a spotter since you can rack the weight easily on your own at anytime during the performance of the exercise.
I find the Smith Machine is excellent for:
- breaking out of plateaus
- lifting heavier weight than you normally would be able to (this is often an integral part of pushing through the aforementioned plateaus)
- isolating a particular muscle group
- getting the “feel” and form down for a particular exercise before attempting it without the Smith
- increasing safety during exercise performance and eliminating the need for a spotter
Some exercises I like to perform using a Smith Machine are:
- Shoulder Presses
- Bent Over Barbell Rows
- Incline, Decline, and Flat Bench Presses
- Squats
- Barbell Shrugs
You can experiment with other exercises on your own as well.
Maybe you’ve been intimidated by the large Smith Machine in the past, but now that you’re armed with some knowledge and some recommended exercises, try working the Smith Machine into your routine. I think you’ll be happy with the results.
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