Know your fitness equipment: Smith Machine

Train your total body and push limits in weight lifting without the fear of injury with this machine.

Enter a gym and if it is a big one, you are sure to find a Smith machine there. People who concert on total body training swear by the Smith Machine. The machine consists of a vertical frame and barbell which can be hooked in the slots made on the vertical frame. This makes it convenient for those using or trying heavy weights during various exercises when they need to rest the weights.

The advantages of using the Smith machine

• Since the barbell does not move forward or backward on the Smith machine, it is easy for the lifter to try heavy weights. A free-weight barbell can pose risk of injury at times.
• The weights in this case are stabilized by the machine itself, you can concentrate more on pressing and pulling of weights rather than using all your energy for maintaining stability as is the case with free weights.
• The machine makes it possible for you to try using heavy weights for your rows, presses, squats and much more which you may not try when doing it with a free barbell.
• Smith machine makes ballistic exercises easy and hence increase your power, strength and lead to more muscle mass. You can also try these tips for muscle growth.
• Above all, the machine gives you the confidence to take a leap to the next level of weights as the risk of injury is low and you don t have to worry that the weights will crash on you.

How to use a smith machine?

Here s an instructional video on how you can use the Smith machine effectively

Exercises you can perform using the Smith Machine

• Seated overhead press
• Front squats
• Drag curl
• Upright row
• Bent over row
• Behind the back shrug
• Close grip bench press
• Reverse grip bench press

If it is your first time, do not use this machine without the assistance of your trainer.

Video Source: Livestrong.com/Youtube

Image Source: Shutterstock

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