How Smith Weight Lifting Machines Work

Smith weight lifting machines work to isolate specific muscle groups. You often see them tucked into a corner of the gym. Though not free weight machines, they are typically placed near the free weight area as they require weight plates for proper exercise. You can use a Smith weight lifting machine to complete a variety of exercises safely.

Function

A Smith weight machine offers a horizontal bar upon which you place weight plates to increase the resistance against which you work. In addition, the bar has hooks that attach to knobs that protrude from the frame. As a result, you can safely attempt to exercise without a spotter as you can rotate the bar to clip onto the vertical bar supports if you are in danger of dropping your weight.

Types

The Smith machine allows you to work both your upper and lower body. Lower body exercises include squats, lunges and calf raises. For your upper body, you can safely use the Smith machine to complete bench presses, shrugs, biceps and deltoid workouts.

Considerations

A 2009 study published in the "Journal of Strength and Conditioning Research" noted that Smith machines were less effective for some exercises than using free weights. Participants who used free weight used significantly more muscle in their biceps and calf muscles than those who used a Smith machine when completing a basic squat. In addition, a 2010 study published in the same journal noted that bench presses activated more muscles when completed with free weights than when using the Smith machine.

Features

The Smith machine forces you to work in a vertical line as the weight is lifted and lowered. This may not seem natural and may be the reason that research suggests free weights are more effective. Free weights allow a more natural range of motion. However, since Smith machines remove the need for a spotter, exercises such as bench presses are still possible if you're working out alone.

Benefits

Regular exercise is a critical part of overall health. By using a Smith machine, you can better control your schedule as you remove the need for a personal trainer or spotter. In addition, Smith machines offer a variety of exercises that work the whole body. While the exercises may not be as effective as free weight exercises, removing the need to worry about safety and organize your schedule to match a gym partner's routine makes Smith machines a viable workout alternative at the gym.