What is this piece of equipment really used for? I've never used it myself but I often see it free, when all the barbells are used up I wonder whether this bit of kit can supplement a barbell for squats? And whether it's worth incorporating it into a routine.

Has anyone used it and seen any gains? When you look on 'other' forums people pretty much demonise it and then go into 'net' rage. I know I'll see a proper answer from fellow hermanites.

Hey man!

The smith machine is used for major compound movements. You can do shoulder press, bench press, incline press, squats, even stiff legged deadlifts. You can also do shrugs, upright rows and many other movements. Let me tell you the pros and cons.

Pros : It isolates the muscle group you are trying to work. For example smith bench press vs bench press. The smith variation will hit the chest more directly and can make it huge over time. Second pro is that you can lift more weights.

Cons : The reason you isolate more and the reason you can lift more weight is because you are lifting the weights in absence of your stabilizing muscles. Since we are talking about the bench press, stabilizers would be the muscles in the shoulder, wrist and elbow joint, as well as your core and hips. This is a very bad thing. Over time you will develop strong muscles and weak stabilizers which will probably result in serious injury and other imbalances.

Overall, you will activate more total muscle with the free weighted exercises and you will develop a stronger and more functional body. I guess you could use the smith machine from time to time, when all barbells are being used, but that should be a rare event. The only time I use the Smith machine is to do decline pushups and inverted rows :D

Also, check this recent video, it really explains the subject in full detail.

https://www.youtube.com/watch?v=g34I5M35jbI

#HTH!
Kostas

Personally I wouldn't use the smith for squats as it just doesn't really work. However, you can use a smith machine for hack squats if don't have a hack squat machine in your gym. I have seen people benching in the smith machine and for me this doesn't really work as the bench press movement shouldn't stick directly in the frontal plane. However, if you do the guillotine press you could probably get away with using the smith machine.

The exercises which I use the smith machine for are:

• Hack squats
• Standing calf raises

Thanks guys. I'll take your advice and keep clear. I thought it would mess with your stabilising muscles, although calf raises seem like a good idea.

I see a lot of bodybuilders using the smith machine sometimes because it isolates that particular muscle, and it's very effective, and it is also less risk of injury because those guys lift so heavy. The smith machine is actually a good thing to use every now and then but dont use it every time. If im feeling a little tired or sluggish on chest day or something i will do 3 or 4 sets of bench press on the smith machine because it does really focus on the stabilizer muscles and gives me a good pump. i would say you can use the smith machine every so often but like i said dont use it every time because free weights are best in my opinion.

Free weights in my opinion should always be your first option. Every once in a while it is good to switch it up and use the smith machine for certain exercises. I know some guys like Jay Cutler simply use the smith machine more often the closer they get to contest time to try to further avoid injury. The last thing a bodybuilder who's on top of his game wants is to get injured like 2 or 3 weeks out before a contest. That would be a major set back and ultimately would mean the whole year was wasted. Another plus for the smith machine would be a day you want to lift heavy for chest without a spotter. If you get stuck you can simply rack the bar every few inches. I do like to use the smith machine every once in a while for bench presses, squats, and shrugs but thats about it. Stick to the free weight basics and you will build a better physique.

I will give my view on the Smith Machine. It is a very useful and effective device but there are some caveats:

1) People new to lifting or with under 5 years of total lifting experience should not use this device. Developing proper form and stabilizer muscles is critical for the foundation of a strong and symmetrical physique. After 5 years of dedicated lifting, you are in a more advanced stage and have done the majority of your fast muscle growth (if you stay natural). Therefore, the Smith Machine is a great addition to workouts especially shoulders and legs.

2) Some Smith Machines are better than others. I prefer ones that are not counter-balanced (which are harder to find these days) and some are smoother in their operation.

3) When you are older and train alone, the Smith Machine is great for safe, effective compound exercises. I use it exclusively for deep squats. When done properly, you will get all the benefits of regular squats without the need of a spotter. The key is not to use the Smith Machine for everything so you continue to build and strengthen your stabilizer muscles. I use the Smith Machine for deep squats and occassionally for shoulder presses (front and back) only. I find it does not work well for me for chest, back, or other muscle groups.

4) If your goal is powerlifting, you must avoid the Smith Machine at all costs. If your goal is bodybuilding or improving your physique, the Smith Machine is a fine alternative for many free-bar exercises. The Smith Machine, however, is like a meal supplement - it is meant to be in addition to free weight exercises not a replacement for them.

5) Everyone is different in how they respond to certain exercises and machines. I have found over the years that my legs and shoulders respond well to training with the Smith Machine but the rest of my body does not. I do not have the knee, back, or shoulder problems some people experience when using this device. More often than not, it is due to improper form or their specific biomechanics which makes a fixed-plane device ineffective.

The bottom line is that lifiting is a journey. Over time you will find exercises, routines, and equipment that work best for you. THis whole debate over the Smith Machine as either a Godsend or the Devil's handywork is crazy. After 5 years of lifting with free weights, if it works use it for bodybuilding. If it doesn't work for you, don't use it.

John

Thanks John. It is interesting the view on the machine.

I gotta say the community here is pretty amazing and informative.

Thanks guys.

I don't know half as much as these guys but I find if I'm lacking a little bit of energy and I need to do a press exercise the Smith Machine comes in handy. Don't have to waste energy trying to keep the bar in place you can just focus on the press. I also find it can help keep correct form especially on those last few reps :)