Smith Machine = S**t Machine??

shannonman81

What are people opinions of Smith machines. The gym a use(work gym) is pretty well stocked but almost always empty, which i love. This of course means i train on my own all the time. So, I generally use the Smith machine to squat and bench as it gives me the security of having a partner.

I pay one euro a week towards the upkeep and maintenance of the gym and what it is stocked with is incredible value.

But I feel I'm cheating myself somewhat by using the smith machine.
Are the weights I'm lifting "real"?

LuckyLloyd

You are not training those movements with a natural range of motion so, in essence, the Smith Machine is an inferior method to train them.

In general, seems that the Smith machine can be a useful tool for some very specific exercises, but it would be better to do many things with a free barbell or sub in dumbell / kettlebell alternatives.

thegreatiam

look at someone squat from the side, you will notice some slight forward and backward movements as well as up and down. this is norml body function. smith machines lock you into a specific path and eliminates the way your body compensates. this cn sometimes be requirement but usually preventing your body moving through its natural ranges is a bad thing. thts why the barbel is superior for some exercises s youmove naturally and work accessory muscles to balance the bar through its full range.

Remmy

I like to use it for some barbell row variations. Imo it feels really weird squatting and benching in it so i don't do that. I reckon there is some setup that would make it good for overhead pressing but that feels quite strange to me too

cletus van damme

great for inverted rows though

not good for squats

Alf Veedersane

I'd occasionally use it for shrugs but that's about it. I'd use it for calf raises if the calf raise machines were both being used and I was desparate to do calf raises but I can't ever see all those planets lining up.

Remmy

Oh you can also use it for nordic leg curls/ghetto ghr's.

MaceFace

shannonman81 wrote: »

What are people opinions of Smith machines. The gym a use(work gym) is pretty well stocked but almost always empty, which i love. This of course means i train on my own all the time. So, I generally use the Smith machine to squat and bench as it gives me the security of having a partner.

I pay one euro a week towards the upkeep and maintenance of the gym and what it is stocked with is incredible value.

But I feel I'm cheating myself somewhat by using the smith machine.
Are the weights I'm lifting "real"?

Errhh, of course you are lifting real weights and of course the numbers you lift on a smith won't equate 1-1 to a freebar or DBs, but don't knock it.

I have been squatting for 2 years using a Smith Machine. Key is to start the motion with the feet in front of you so when you get to the bottom of the movement your knees do not cross your toes. On the way up, ensure the push is coming through your heels.
Only problem I find is the max weight they allow. One in my gym, I can go to about 140kg but that's about it. Easy enough to improvise though - bigger range, slower movement, bulgarian squats.

Make use of what you have.

Have also used it for shrugs, benching, calf raises (all the time), bent over rows when stuck, upright rows. Only really when stuck though.

Yeah, I'd prefer to have access to a squat rack, but can't justify the doubling of price and additional travel time.

Alf Veedersane

MaceFace wrote: »

Key is to start the motion with the feet in front of you

Careful now.

Too far and the lower back starts rounding.

MD1990

There not good at all for Squats.As they don't strengthen your muscle stabilizers.If your a person who plays sport they would be terrible for you.

Caliden

MaceFace wrote: »

Errhh, of course you are lifting real weights and of course the numbers you lift on a smith won't equate 1-1 to a freebar or DBs, but don't knock it.

I have been squatting for 2 years using a Smith Machine. Key is to start the motion with the feet in front of you so when you get to the bottom of the movement your knees do not cross your toes. On the way up, ensure the push is coming through your heels.
Only problem I find is the max weight they allow. One in my gym, I can go to about 140kg but that's about it. Easy enough to improvise though - bigger range, slower movement, bulgarian squats.

Make use of what you have.

Have also used it for shrugs, benching, calf raises (all the time), bent over rows when stuck, upright rows. Only really when stuck though.

Yeah, I'd prefer to have access to a squat rack, but can't justify the doubling of price and additional travel time.

What's wrong with your knees going over your toes if you're doing a deep squat?
It's impossible to do it otherwise

nice_guy80

great for chin ups and horizontal pull ups.

that is all

mulbot

i find it great for complete isolation of a particular muscle,the range is limited so other muscle groups can't "help" the way they might in other exercises-

hidinginthebush

https://www.youtube.com/watch?v=IHBLxCPmnVc

I perfer doing the motions free standing, always feel restricted in the smith machine.

Brian?

mulbot wrote: »

i find it great for complete isolation of a particular muscle,the range is limited so other muscle groups can't "help" the way they might in other exercises-

You can't completely isolate a muscle, and if you could why would you want to?

mulbot

Brian? wrote: »

You can't completely isolate a muscle, and if you could why would you want to?

my mistake putting the word "completely"- to try keep the emphasis of the exercise on that bodypart you want to focus on

Hanley

hidinginthebush wrote: »

https://www.youtube.com/watch?v=IHBLxCPmnVc

I perfer doing the motions free standing, always feel restricted in the smith machine.

Too many lawlz!

Mellor

mulbot wrote: »

i find it great for complete isolation of a particular muscle,the range is limited so other muscle groups can't "help" the way they might in other exercises-

What sort if exercises/muscles would you use it to isolate?

mulbot

Mellor wrote: »

What sort if exercises/muscles would you use it to isolate?

For me? Chest and triceps, I use it for front squats too

conzy

Doing squats in the smith machine is a waste of time imo..

You can essentially "lean into it" and take a break half way up / push against the bar at 45 degrees and it will still slide up. It will make your legs stronger if you keep upping the weight but it will never make you better at actually squatting. So why not just use the leg press

mulbot

conzy wrote: »

Doing squats in the smith machine is a waste of time imo..

You can essentially "lean into it" and take a break half way up / push against the bar at 45 degrees and it will still slide up. It will make your legs stronger if you keep upping the weight but it will never make you better at actually squatting. So why not just use the leg press

have you tried the front squat on it?

The Caveman

I think the Smith machine have an important place in the gym

Especially if you have an injury, it can assist you in doing certain movements that you could not do otherwise

Hanley

The Caveman wrote: »

I think the Smith machine have an important place in the gym

Especially if you have an injury, it can assist you in doing certain movements that you could not do otherwise

What sort of movements?

The Caveman

I had a tear in my brachii muscle / short head of bicep muscle, (muscle that connects bicep to shoulder)

and I could not do any fly, bench movements at all ( with weights)

after a month or 2, i could do bench press in the smith machine, on the advice of a physio,

but, I am no expert...

I just said, the smith machine have its uses...

generic2012

shannonman81 wrote: »

What are people opinions of Smith machines. The gym a use(work gym) is pretty well stocked but almost always empty, which i love. This of course means i train on my own all the time. So, I generally use the Smith machine to squat and bench as it gives me the security of having a partner.

You shouldn't need a spotter every time. You should know what you can hit for 5 reps, 2 reps and so on. I'd advise that you use the regular bench instead. No one needs a spotter for every set.

shannonman81 wrote: »

But I feel I'm cheating myself somewhat by using the smith machine.
Are the weights I'm lifting "real"?

The weights you're lifting are "real". Progressive overload is key. As long as you're adding weight it doesn't matter.