If you're new to exercise, or if you haven't been to the gym in a while, you might be overwhelmed by the number of choices available to you upon entering the gym. Most gyms have free weights, machine weights and some other machines you may not be familiar with. One of these items is known as a Smith Machine.
Smith Machine Basics
A Smith Machine is a sort of cross between free weights and a weightlifting machine. It consists of a barbell that is held up by two supports on either side of the machine. The supports help to keep the barbell in place as it is lifted vertically and let down. The apparatus that holds the barbell has two hooks on the ends that allow the barbell to sit on the pegs on the sides of the Smith Machine.
Smith Machine Benefits
The Smith Machine allows people to perform exercises that they might otherwise not be able to execute. The nature of the Smith machine not only provides some stability, but it also allows weightlifters to abandon the exercise immediately with a flick of the wrist if they feel as though they can't handle the weight. This allows users to use a level of weight that they might not feel as comfortable using with free weights.
Smith Machine Criticism
One major criticism of Smith Machines is that they don't provide the same workout as lifting a weight without any sort of support. Because the barbell is always supported, users don't get a chance to exercise the stabilizer muscles that are used in conjunction with free weights. Some experts also argue that because only a totally straight lift is possible with a Smith Machine, it prevents exercisers from utilizing a natural range of motion, which can potentially result in injury.
Smith Machine Exercises
One of the most common exercise performed on a Smith Machine is a squat. This is because exercisers can load as much weight as they want on a Smith Machine without fear of damaging their backs. Other exercises frequently performed on a Smith Machine include bench presses, shoulder presses, and deadlifts.
Spotters
Smith Machines usually feature built-in stoppers that can be moved based on the exercise you're performing. For example, if you're doing a bench press, you can adjust the stoppers so that the barbell will stop just short of your chest if you let go. Many exercisers believe that this is a good substitute for a spotter; however, that's not the case. Spotters should always be used as a safety measure, even with a Smith Machine.
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