A Smith machine is a strength training machine that only allows vertical movement of the bar in a set path. It has several safety features, including various lockout positions and adjustable safeties. A Smith machine is safer to use than a regular barbell, especially for heavy compound exercises when you don't have a spotter.
Identification
A Smith machine consists of a metal frame and a barbell. Two vertical bars support the barbell on each end. The barbell is locked on the frame with sliding brackets and cannot be easily removed. It only moves vertically. Smith machines come in different sizes; some are designed for commercial use, others for home use. Most Smith machine bars have 2-inch sleeves that only hold Olympic-weight plates, but you can find Smith machines for home use that have 1-inch bars for standard-weight plates.
Safety
The main benefit of using a Smith machine is the safety factor. Smith machines have several lockout positions, which are holes, along the inside of the frame. The bar has hooks that set in these holes. At any time during an exercise, if you cannot control the weight, twist the bar to drop the hooks into a lockout position. This protects you from dropping the bar and injuring yourself.
Smith machines also have adjustable safeties. These are sliding weight holders that you lock on the frame. The barbell cannot drop past these safeties. If you drop the bar, the safeties catch it.
Variety
You can do a large assortment of strength exercises on a Smith machine, such as squats, rows, chest presses, overhead presses and deadlifts. If you don't have a spotter, you can still do heavy presses and squats using the safety features on the Smith machine. Because you don't have to support the bar on a Smith machine, you can adjust your body position to change the feel of an exercise. The National Strength and Conditioning Association reports that by changing the position of your feet during the Smith squat exercise, you can target different muscles.
Focus on Fundamentals
The Smith machine locks your movement into one set path. Although this drastically limits your range of motion, it allows you to learn exercises without having to balance the bar, which is especially helpful for beginners. Using free weights requires more balance and coordination than simply pushing or pulling the bar on a Smith machine. If you are just learning proper exercise form, using the Smith machine eliminates these factors so you can focus on the fundamentals of the exercise.
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