The gym is an intimidating place if you are just getting started on your fitness journey.
But to try and help you get started we wanted to help you learn to use one of the most common pieces of gym equipment, a Smith machine.
A smith machine is a great place to start as it is a versatile machine that will help keep you safe when used correctly.
So, let us get to it and look at the basics of what a Smith machine is, how it works, and how to use one safely.
What Is a Smith Machine?
A smith machine is a special piece of gym equipment. It features four vertical bars that form a frame, which are connected at the top with horizontal bars. The front two bars feature rails to which a barbell is attached.
The barbell moves up and down along the rails in a fixed manner. There are also safety stops at specific intervals to help keep you safe.
Simply put, it's a piece of exercise equipment that allows you to perform a variety of barbell exercises without the need for a spotter.
What Exercises Can I Do on a Smith Machine?
The Smith machine is very versatile, and it allows you to perform many different types of exercises.
For instance, it can be used for squats, elevated split squats, hip thrusts, bench presses, shoulder presses, deadlifts, and more.
How to Use a Smith Machine – Top Tips
If you're planning on using the Smith machine at the gym, then here we have some great tips for you to follow. It all starts with understanding the machine itself.
Understanding the Smith Machine
To use the Smith machine, you really have to understand its mechanics. First and foremost, keep in mind that the bar path is fixed, which does restrict your range of motion.
However, it also helps you maintain more control, and it's much safer as well. This is also the case thanks to those safety stops.
Before you begin any exercise, set the safety stops properly to keep the bar from coming down on you if you fail your lift.
Maintain Proper Form
Although smith machines make things a lot safer for lifters, you still need to maintain proper form.
First and foremost, this means that you need to make sure that your body is properly aligned. Your hips, back, and head should always be in a neutral position.
This is the case whether you are doing presses or squats. Furthermore, when you're doing something like a squat, make sure that your feet are just a little bit ahead of your body. As for your grip, this should be adjusted depending on the exercise.
Control Your Movements
While a Smith machine does make life easier because it acts as a spotter, this does not mean that you should be reckless.
Furthermore, although a Smith machine might make it feel like the lifting is easier, this doesn't mean that you should try to cut corners.
Whatever the case may be and no matter how much weight you are lifting, always go with slow and steady movements so you can maintain control.
You don't want to injure yourself and you also don't want to waste your time. Your movements need to be slow and controlled whether we're talking about the eccentric or concentric phases of the exercise.
Related Post: How Much Does a Smith Machine Barbell Weigh?
Vary Your Exercises
As we mentioned above, smith machines can be used to perform many different types of exercises. You should therefore definitely take advantage of this.
There are many compound movements, such as deadlifts, bench presses, and squats, which target many muscle groups.
You then also have isolation exercises, such as hip thrusts, shrugs, and calf raises, which are excellent for targeting specific muscles.
You can then even perform unilateral movements, which are when you perform single-leg or single-arm exercises.
Set the Proper Weight
Something else to consider when using a Smith machine is that you need to set the proper weight.
While models take some of the load off of you, this doesn't mean that you just want to load up plates endlessly. There is still a risk of injury if you try straining too hard.
Mistakes to Avoid When Using a Smith Machine
Wrong Foot Placement
Important for beginners is proper foot placement. Make sure that your feet are properly aligned with each other when doing these exercises, and depending on the exercise you're doing, you might need to have your feet at shoulder or hip width.
It's also a good idea to never bend your knees past 90°, and you also don't want to let your knees cross in front of your feet.
Facing the Wrong Direction
Although some Smith machines are 100% vertical, many of them are angled. Although the angle might only be slight, this does make a difference.
You want to make sure that any movement you are doing works with your joints and not against your joints. Always pay attention to the way you are facing when doing Smith machine exercises.
Don’t Round Your Back
Although this tip applies to almost all exercises, the simple fact is that you should never round your back.
Rounding your back can lead to injuries, and you certainly won't target the muscles you're aiming to target by doing so.
Final Thoughts
The bottom line is that using a smith machine is not overly difficult. As long as you follow all of the tips that we have provided you with above, you should be able to perform all smith machine exercises with great efficacy and safety.
Just remember to not overload the weights, set your safety stops, use proper form, and face the right action. If you do all of these things, you should be able to train virtually every single muscle in your body with nothing more than a smith machine.
