A barbell machine, also called a Smith machine, is a rack with a barbell that runs on guide rails. The barbell can only follow the path of the rails, so it offers a limited number of exercise choices. However, the main advantage of a barbell machine is the safety features.
Identification
A barbell machine is a large metal frame with two vertical guide rails. A barbell is attached to the guide rails and slides up and down the rails; you cannot remove the barbell from the guide rails. The front uprights, which are only a few inches in front of the guide rails, have hooks evenly spaced the entire length of the post. The assembly that attaches the barbell to the guide rails has open slots. Hook the bar to the front uprights by twisting the bar forward and sliding the hooks into the open slots. This holds the bar in place.
Safety Features
The biggest advantage of a barbell machine is the safety features. The hook system allows you to secure the bar quickly if you become fatigued. Barbell machines also have safety stops. These are large rubber platforms attached to the guide rails. You can set the stops anywhere along the path of the barbell. If you do not have a spotter, set the stops at the lowest position you want the bar to travel. For example, for the bench press exercise, set the stops just above your chest. If you drop the bar, the safety stops will catch it.
Sticking Points
Another advantage of a barbell machine is that it helps you work through your sticking points. You can adjust the range of motion of the exercise by setting the safety stops at different points. If you can almost bench press 200 lbs., but you hit a sticking point near the top of the movement, set the safety stops just below this point and practice pushing the bar from a dead stop through the sticking point.
Exercise Form
The barbell machine allows you to perform certain exercises in a form that you cannot use with free weights. The book "Essentials of Personal Training" by the National Strength and Conditioning Association notes that a barbell machine allows you to perform a squat with your feet forward of the normal position. If you have back problems or a previous back injury, this position keeps your torso more upright and reduces the pressure on your lower back muscles compared to a free-weight squat.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle, et al.; 2004
- LifeFitness: Smith Machine
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