Exponents of the Smith Machine claim that the device has revolutionized gym training and opened doors to people who would have otherwise walked past the weight room. From bench presses and squats to bicep curls and lunges, you can perform almost any weight lifting exercise on this machine. However, there are some features that may not necessarily appeal to the free weight purist.
Identification
The Smith Machine allows you to perform exercises associated with free-weight lifting without the need for a spotter. Its basic design consists of a barbell that is fixed within rails that stand perpendicular to the floor, thus facilitating vertical movement. Running along the length of each rail, or post, is a series of slots that allow you to hook the barbell in place at any level. Additionally, pegs can be set at a predetermined height to block the fall of the barbell in the event of it being dropped.
Significance
Whether you prefer lifting alone at home or your partner simply can't make it to the gym, there's no doubt that the Smith Machine's main selling point is that it allows you to train independently. And not only is it safe, in that you avoid the risk of being crushed in the absence of a spotter, it's also an effective way to maintain stability, especially if you're new to weight lifting and want to build some strength before you hit free weights.
Function
According to Robert Wolff, author of "Bodybuilding 101," you can perform the stable equivalent of virtually any free weight exercise on the Smith Machine. The list includes the bench press, deadlift, squat, calf raise, bicep curl and negative lunge, as well as other exercises that normally require an assortment of gym equipment to perform, such as pull-ups, inverted rows and tricep dips. Thus, the Smith Machine is an excellent tool for a full-body workout.
Considerations
While the benefits of Smith Machine training are indisputable, there are some limitations concerning its use as a substitute for improving weight lifting form. According to a study conducted by Michael L. Cotterman and colleagues -- where weight lifters alternated between both types of equipment -- heavier loads can be lifted when performing bench presses with free weights. This is attributed to the fact that the arms have a natural tendency to lift weight using a slightly curved motion, as opposed to a rigid, straight movement.
Warning
Because your arms aren't allowed to describe their natural arc when lifting in a perfectly straight line, extensive use of a Smith Machine may lead to irregularities in body mechanics and strained muscles and joints. It's advisable to focus very carefully on your form when lifting any significant weight with this apparatus.
References
- "Bodybuilding 101: Everything You Need to Know to Get the Body You Want"; Robert Wolff; 1999
- "Journal of Strength and Conditioning Research"; Comparison of Muscle Force Production Using the Smith Machine and Free Weights for Bench Press and Squat Exercises; Michael L. Cotterman, Lynn A. Darby and William A. Skelly; February 2005
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