The Smith Machine: why make this strength training machine part of your workout routine?

The Smith Machine is very popular in the gym. It’s a versatile piece of training equipment that allows you to perform exercises that target large muscle groups. The Smith machine features a fixed bar that travels up and down the structure. You can add loads and perform movements in the vertical plane. Find out more about the benefits of incorporating this machine into your workout routine, learn more about how it works and, as a bonus, find some must-try exercises!

Why use this machine?

There are several advantages to using the Smith machine. Firstly, it’s very safe, thanks to the presence of catch-rods along the entire length of the structure. The vertical track ensures that the barbell stays in place, reducing the risk of injury from the barbell slipping or falling. So, no excuses! Even without a “spotter”, it’s possible to perform several movements that seem more daunting to perform freely in the squat cage.

Another advantage is increased stability. As the movement can only be performed in the vertical plane, the fixed bar provides stability in the execution of the movement, as it cannot swing back and forth.

Another advantage of using the Smith machine is its accessibility to a wide range of clienteles. In fact, it is safe for beginners, those undergoing rehabilitation or those with reduced mobility, while offering the option of progressive overload for intermediate and advanced users.

How to use the smith machine?

The Smith machine can be used for many different types of exercises. Depending on the chosen exercise, set up a bench or block at the Smith Machine to perform the desired movement.

For added safety, it is possible to place the catch rods at the required height to prevent the high bar from suddenly falling on you. It is strongly suggested that the bar be placed at the desired height before adding loads, to avoid mechanical stress on the structure at the onset of movement.

To start using the bar, there are a few steps to follow:

1. Position yourself to perform the movement.
2. Remove the bar from the hook by pushing upwards.
3. Rotate the bar forward to ensure that it does not catch on the hooks during the movement.

Considerations when using this machine

One of the disadvantages of the Smith Machine is the reduced load on the stabilizer muscles. This reduction typically falls within the range of 10% to 20%. This is because the movement is only performed in the vertical axis.

Some have commented that the fixed vertical movement of the barbell restricts the natural range of motion compared to free weights, and some users find the fixed bar path to be uncomfortable.

Finally, it is not recommended to perform certain types of exercise, such as power workouts, on this machine.

10 exercises to do on the Smith Machine

The Smith machine is a versatile piece of exercise equipment. Simply use it on its own or set up a bench or block at the Smith Machine and you’ll be able to vary the range of exercises.

Here are just a few of the exercises you can perform to strengthen the upper and lower body, using the Smith Machine.

UPPER BODY

1. Bench Press
2. Incline Push-Up
3. Bent-Over Row
4. Military Press

LOWER BODY

1. Heel Raise
2. Hack Squat
3. Romanian Deadlift
4. Split Squat
5. Step Ups

In a nutshell, the Smith Machine is a versatile piece of workout equipment, offering optimal stability for your vertical movements. To personalize your workouts and make sure they perfectly match your physical condition and goals, don’t hesitate to meet with Nautilus Plus kinesiologists/trainers. They’ll be happy to guide you and provide you with all the information you need!

The Smith Machine: why make this strength training machine part of your workout routine? is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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