You should really avoid smith machines as it places stress on your low back which can be dangerous for beginners. The Smith Machine was created by a man named Rudy Smith back in the 1950s. I saw this crazy contraption at a gym a few weeks ago. If you ever get to transition to real squats, reduce the weight by a lot until you're familiar with the movement pattern. because this subreddit is all about doing SS and SL and they authors said smith machines are a No-No and worse than hitler. Or do them on the floor. Maybe do conditioning work with the kettlebells. Smith Machines are great for isolating the quads. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} If you find a better gym in the future and switch to the real lifts, expect a big deload until your technique catches up. Although the smith machine can assist with your posture and control, wrong placing can cause an injury and an issue in later life. Likewise, with upper body exercises, if the weight is too heavy, it can add unnecessary stress and strain on your muscles and joints too. When you can get into a gym you'll likely have to decrease your working weight until you're used to the movement. level 1 Smith machines, however, are another matter. However, the thing about the smith machine I really dislike is that it makes it difficult to learn good form, and the squat pattern is important to learn. I'm not anti-machine--they are specialized tools for specialized purposes--but the Smith machine isn't. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} Does your apartment gym have dumbells and/or other machines? As such, it … Top 5 Best Smith Machines in 2019 Read More » Benefits of a Smith Machine. These models add a lot of variety and versatility in the types of personalized workouts you can do and can serve as a Smith Machine home gym. The Smith machine isn't some wacky contraption … The smith machine bench press is a safe and secure way to progress your lifting capabilities. Admittedly, it can make for dangerous and unnatural squatting and pressing, but with just a few tweaks it can also be an excellent hypertrophy tool while providing a nice change of pace from the usual routine. I mean, I agree that a Smith machine squat limits the number of ways you can fail, but to say that it's not a compound barbell movement seems ... inaccurate. These pieces of exercise equipment offer a variety of strength training options and are designed to provide users with … And, in general, it feels a little off, and I have trouble figuring out good foot placement that will give me the most natural-feeling bar path and body movement. I can’t see DLs posing as much of a problem as smith squats would, but I agree with Tumbles; just grab any barbell and rep 'em out. 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Something easy and short. I just did a quick google search, I've seen this in other places as well. It's almost comical sometimes how people attack smith machines, but then again I've only been doing this for a year and do not know anywhere near what some people on here do. Oddly enough, it is still one of the most popular machines. I've been using the Smith Machine for bench presses and squats fir at least a year since I outgrew the free weights. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.de628c13230c59091a5d.css.map*/I'm not sure why you're being dowmvoted, must be the r/fitness hate traim. Just curious, I'll try them this Saturday when I work out. If your gym doesnt have a barbell then … I only have a Smith machine at the gym I go to during the holidays/summer, and I definitely like it a lot less than free barbell squats. Most of the people on this thread are "powerlifters" so hate anything bodybuilders use. Ok lets look at the reasons someone would use a smith machine. Don't they both work the same muscles? Comparing a smith machine squat to a squat is like comparing a bench press to a pec dec fly. Did you say that because there is a squat rack available and you don't want to be by yourself in case you fail a rep? Starting Strength is a strength training system designed to safely and efficiently improve strength, health, and athletic performance. Power racks and Smith machines are exercise tools designed for individuals to experience the health benefits of lifting weights. Replying to your edit: No! Power Racks and Smith Machines. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. If you do a low-bar Smith squat, you're going to use the entire posterior chain; aren't you? I mean.. it's less than ideal. N.b. I just wanted to specifically start benching. Because these machines are not regulated in Canada it’s impossible to know if they are being regularly maintained and in fact what the water contains. Pro Smith Machine-#1-If we are talking purely building muscle mass, especially in a high TUT constant motion type of way, the smith machine is not a bad way to go for incline, decline, flat and to a lesser extent, shoulder presses. Edit: If you are a beginner, nothing beats a barbell back squat. And in the two months I've been squatting with the smith machine I've seen a huge difference in my quads and butt. My gym only has smith machines for benching/squatting. I've gotten much stronger, much more muscular, and using the Smith Machine, I never need a spotter. My thinking is if I was using a Smith machine for Squats, Bench etc I could be using that time to do free-weight Squats or Bench instead which would be beneficially better. Full stop. I dare say every commercial gym in the country has at least one of these bad boys. Unlike lifting free weights which engages your entire body, a smith machine only works on specific groups of body muscles. I just wanted to specifically start benching and building strength, and a friend had great experience with this program. Does that make sense? A smith machine is safer, but your technique can still be bad! But you won't be doing the Starting Strength program. Press question mark to learn the rest of the keyboard shortcuts. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} You will never go into a gym that does not have at least one Smith Machine. If the weight is supposed to move vertically, then the movement should feel natural in the machine, right? A Smith Machine features a barbell on vertical fixed rails, with lock-out points up and down the track. Watch out for these tricky gym machines—and learn the safer, more effective alternatives. I do have several other things! The powerhouse of Smith Machines, the Inspire Fitness Ft2 is a fully integrated smith machine for serious gym goers and heavy lifters. Free shipping and free returns on eligible items. Is this going to just be a non-starter? Shop a wide selection of smith machines at Amazon.com. These models add a lot of variety and versatility in the types of personalized workouts you can do and can serve as a Smith Machine home gym. I feel like people have this animosity towards the Smith machine because it's very weird for the first few times, it's harder to squat the same weight, and you're feeling discomfort in a bunch of places. So it seems to not be all bad. I don't think any one can say for certain that they know. Don't let lack of access to the ideal equipment keep you from taking care of your health though. 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A Smith Machine features a barbell on vertical fixed rails, with lock-out points up and down the track. This may be exaggerated further if you have one strong side. Im new here to T-Nation. Doing Starting Strength on a Smith Machine makes as much sense as practicing jump rope underwater. The machine is exclusively designed for vertical movements. You say you don't have anyone else to work out with. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} i have a question about deadlifting. I don't want to use it as my regular training, but just as a test. Depending on the fitness level of the exerciser, the bar of the Smith machine can be used alone or with barbell plates for more resistance during single and multi-joint exercises. I'm going to be doing more research into a fitness program that incorporates more strength training with the type of equipment I have, it's just that there's an overwhelming amount of conflicting info and a lot of fitness geared towards women is strongly cardio only or high reps low weight based and I'm just not that interested in those. Is The Smith Machine Good? Some gym-goers may use excessive loads, faulty posture and poor biomechanics while using the Smith machine, resulting in a contraindicated exercise. Plus a few Life Fitness machines and TRX that I use for a few different exercises. I prefer stiff legged (used to do them at my old gym) but can't really visualize if it would work on a smith machine, what with the fixed up and down motion and all. You should also overhead press with the dumbbells. Smith Machine anything?? And hey, there's always r/bodyweightfitness. The Smith machine is an extremely useful piece of equipment. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} Thanks for the help! Some of the machines are now designed with excellent ROM. You could also do sets of 10-15 reps on the leg press you mentioned: a leg press and dumbbells/ kettlebells. This eliminates the need for a spotter, providing weight lifters with more independence. Like a leg press and dumbbells/ kettlebells. I think free weight squats are a lot better for the general population though. Plus a few Life Fitness machines and TRX that I use for a few different exercises. If it feels funny, maybe I've been doing it wrong. My thoughts exactly. It's just that they definitely take a second seat to normal barbell work. You should really avoid smith machines as it places stress on your low back which can be dangerous for beginners. Also the bar path is awkward for many exercises. The ROM is completely artificial. The benefits of the program are largely wasted since you're not actually doing a compound barbell movement program. Thanks for the r/bodyweightfitness rec, seems better for the equipment I have. I agree that smith machines may make you lazy, because you don't have to stabilize the weight, but they don't seem as horrible as everyone makes them out to be. Smith Machines Good or Bad Smith machines are very popular and can be found in any gym whether big or small. But if the goal is to get stronger and build muscle, that's absolutely possible on a smith machine. im at college right now and im using the facility they have on campus. Free shipping and free returns on eligible items. Marcy Smith Machine Home Gyms contain a number of other components, such as pulleys, a weight bench, and overhead bar. It's not a totalwaste of space. In contrast, the Smith machine follows a fixed path, thereby removing the need to balance it, so you can bring your feet out to various distances. I see smith machine squats as more of an adjunct for seasoned lifters. Smith Machine anything?? Purists will tell you YNDTP. On the smith machine, this can mean moving the load with the intent to press in a [more] front-to-back or left-to-right direction. If I recall a Starting Strength coach's brother died doing that. I know the popular opinion on here seems to be that smith machines need to be melted down and never used for anything ever. It destroys my quads. The Smith machine is a common piece of fitness equipment. Smith Machine?? The composition of my gym is similar to yours OP. Your favorite equipment might just end up getting you hurt. OH GOD WHAT AM I SAYING. Thought that's a pretty cool smith machine. That’s a Smith machine. I guess you could do it, but to what benefit? You have easy access to a lot more than what most people do. ", New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/defence-smith-machine-squats-237277.html. It would take a study and eliminating confounding variables would be nigh impossible. Smith machines aren't inherently bad, but you can't really do Starting Strength with one. I often end up feeling a lot of pressure in my lower back, and have more trouble fighting the butt-wink. Muscles respond to progressive overload. If your choice is between SS on a Smith machine or nothing, do SS on a Smith machine. OP here. Answer: Squats of any type, whether with free weights or on a Smith machine, can be dangerous if they're performed incorrectly. Or if you have tennis elbow, the pec deck is another way to work your pecs. You mention you wanna bench: if they have a flat bench, grab the dumbbells and bench with those. Learn the difference between totally vertical and angled Smiths so you never get caught performing an exercise in the wrong direction! Smith machines aren't inherently bad, but you can't really do Starting Strength with one. I don't have kettlebells, I wish I did. 3. Edit: If you are a beginner, nothing beats a barbell back squat. Smith machine bench presses hurt my shoulder almost immediately, but that is n=1. But after some time, you really do start to get the form down better, and you can progress as normal (almost). I think that even the author feels that free barbell squats are overall superior to those done in a Smith Machine. Smith Machines are great for isolating the quads. I don't think anyone would actually say "you should never use a smith machine. ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} Unless you want to do those specific lifts for competition using traditional equipment there is no reason to give it a second thought. A quick twist of the wrist engages these points, locking the barbell in place. Great prices and discounts on the best smith machines. Go to a real gym or don’t do Starting strength. There's no such thing as a bad breed of dog, only a bad owner or a bad fit. New comments cannot be posted and votes cannot be cast, More posts from the StartingStrength community. So why do so many people have a hate-on for the Smith machine? Once you start breaking out of the beginner-low intermediate stage, you can incorporate a lot of machine techniques like pre-exhaust (leg extension/curls before a squat, drop sets with hack squats/smithmachine squats, and quarter squats to isolate body parts. Back to just the forums I suppose. been reading for 3 or 4 months. Powerlifting moves like squats, bench press, and deadlifts now become doable. 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