Smith machines are very popular these days and located in almost every gym out there….there are a lot of people who really enjoy using the smith and others who simply won’t touch it, no matter what. I personally am one of those who won’t touch the thing, but that’s not to say it isn’t good for some things, I just believe the cons outweigh the pros.
So, what exactly are the good and bad advantages of the smith machine?
Well, lets start with the pros. The smith machine is definitely safer then free weights. You have the guidance for your up and down motion that the smith machine offers, plus if you can’t push anymore, you can turn your wrists and lock it in its place, so you don’t have the danger of pushing yourself too far and not being able to lift the weight back up. Even better is the fact that you won’t need a spotter when benching with the smith machine–since you have the luxury of locking it out!
Another advantage is the fact that usually, you can lift a little more with the smith machine since the weight does not need to be stabilized.
Watch out for the stereotypes that aren’t always true, though! For example, some lifters when tested were weaker with flat bench press when using the smith machine, compared to a free weight barbell bench press.
The reason was that the up-and-down motion with the smith machine isn’t the natural motion for most lifters when they bench press. But it’s safe to say you can lift a little more with the smith machine since there is no need to use those stabilizing muscles when operating it.
The cons of the smith machine come in many forms.
1. As stated above, you aren’t using your stabilizing muscles, which yes, makes it safer–but you won’t get everything out of each particular exercise, nor push yourself hard as possible. There isn’t a need to balance the bar and that will lead to under-development in your muscles or lack of development of stabilizing muscles.
2. It can make you more prone to injury since you aren’t working those stabilizing muscles. What will happen is you’ll develop muscles you’re working with the smith machine, but the development of those muscles without the development of the stabilizing muscles around them will make you more likely to get injured when you’re doing any sort of physical activity.
3. It is a teacher of poor form for any exercise. There really isn’t many free weight exercises that use a 100% straight up and down movement, most have a slight arc or a slight bend so the straight up and down movement isn’t the correct form for the majority of exercises. Your body isn’t allowed to make any natural adjustments when performing an exercise and that can aggravate things.
Take squatting for example, an exercise that is commonly performed on the smith machine. When most people squat on the smith machine they plant their feet slightly in front of the torso, or directly in front of the bar, so the back is straight allowing free up-down movement–this is wrong!
The proper form is feet positioned under you–about shoulder width apart, with a slight arc in your back–then, you can move up and down. Remember–with feet in front of you, backing into the weight, it’s all wrong and you need to form up!
One final thing to consider is, you won’t get as strong and big as fast as you would with free weights when compared to the smith machine. It all leads back to your stabilizing muscles and utilizing these to help balance the weight and perform the exercise.
So, if you’re looking to get bigger AND stronger, or simply just more toned–either way, free weights are your best bet. You’ll develop muscles more efficiently, and become stronger faster. Just like Daft Punk!
I personally don’t use the smith machine and don’t recommend it much. However, it can be helpful for those returning from an injury who’d prefer to ease slowly into an old workout routine. Also, many people who workout alone like to use it since they don’t have a spotter. Myself, I’d just be certain not to push myself to that point where I am in danger without a spotter when using free weights and the smith machine.
Other than those two reasons, I don’t see much use for the smith in my personal workout agenda, although, I’m well aware some of you may disagree, basically it’s a personal matter and I prefer to workout in ways that I know will test my physical threshold, often breaking right through ‘em–resulting in the best gains possible all thanks to my trusty free weights!
I was happy to read that your position on the smith machine was not for/pro. If you would like to do a follow up of the brief passage with perhaps ” the smith machine revisisted ” here’s what you may wish to consider. You may even want to quote your local PT. Anyway the smith machine or SM over time has proven to be debilitating. Buzz words like old school hold merrit for the obvious reason that older guys in the gym ( like myself ) whether or not they are formerly educated or not tend to find out over the years what works and what does not. Unfortunately that learning curve can be harsh, painful, and inconvenient. Regardless some of the science you may want to offer pertains to the funtions of the musceles and the skeletal structure or kinesiology. To direct you, the basics are, all exercises/movements occure on a curve… naturaly. The smith machine is far worse than a typical bar bench press because the curve or arc ( natural motion ) has been removed. In addition to the wrists not being able to move lateraly because they are gripping the bar, putting added stress on the wrists, elbows, shoulders. The vertical curve has now been removed putting even greater stress on the above mentioned. The lay conversation that sends the point home sounds like… simply when the stress is applied during a movement something must shift or give to perform the motion, whatis more likely to shift or give…the metal bar or machine or the joint? I hope this gives you some fuel for a follow up should that be your choice. Perhaps examples of olimpic type movements for training verses the smith machine. Also an articles regarding gym behavior and common sense are needed. Good luck, feel free to re: to my e-mail for additional points on the above. Best of Luck,
Paul Gaspard
I agree the smith machine is not as good as a barbell on its own for training purposes. However, I train alone and since I don’t have a spotter I prefer the security that a smith machine offers.
We have an article about proper gym etiquette telling people about the commons sense behaviors that should and shouldn’t be done in the gym. Check it out under the gym etiquette tab.