What Is A Smith Machine In Weight Training?

The Smith machine is an exercise apparatus found in most fitness complexes. The Smith machine is used for a variety of exercises for the legs, arms, back and glute muscles. It features a barbell with weights that can be added or removed to customize your overall workout.

Basic Framework

The Smith machine features a tall steel framework with rungs that an attached barbell can travel down. To engage the barbell, you lift the barbell above the rung, then twist the barbell out, away from the rungs, to use it. In this way, the Smith machine acts as a spotter when used as a bench press; if you're unable to lift the weight for any reason, a rung will "catch" the barbell, preventing it from falling on you.

Exercises: Legs and Glutes

You can use the Smith machine to work your leg and buttock muscles. One exercise is the Smith machine squat, in which you place the barbell on your shoulders, then squat down to activate the quadricep muscles. Lunges and plie squats also can be performed with the Smith machine barbell on the shoulders.

Exercises: Arms and Back

As a general rule, most exercises performed using a dumbbell also can be used as exercises for the arms and back. This includes a bench press, incline press, reverse curl and shoulder press. Many of these exercises also involve using a bench underneath the Smith machine barbell.

Safety Precautions

While the Smith machine can enhance safety, it also is important to take a few safety precautions to ensure you are properly using the Smith machine. This includes rotating the bar all the way away from the rungs to make sure the barbell won't lock back into place as you are using it. You should also take care to ensure you rotate the barbell and lock it back into place before taking your hands off the barbell. While the barbell will automatically move down to the next rung, it can often frighten or even cause your hands to catch on the barbell.

Angle Considerations

While the Smith machine barbell provides stability, it can be unforgiving in terms of the posture you must use to perform an exercise. If you frequently perform exercises using the Smith machine that specifically target your legs, use a Smith machine that can be angled. This allows your back to follow a natural line as you squat or lunge downward then return to a standing position.