If there’s one piece of fitness gear that’s misunderstood and underappreciated, it’s the Smith machine. The large racks, which feature a barbell fixed on rails, are often derided as being for weak newbies who can’t or won’t learn to lift with good form using free weights.
But the Smith machine can be used for so much more than just a squat rack with a built-in spotter. (More on that later.) If you know what you’re doing, investing in one of these rigs can do wonders from your home gym space, giving you a wide range of options for your weight training.
From a safety standpoint, the machines can be clutch for moving weights without a squatter, especially for squats. “The Smith machine is a great way to achieve metabolic stress in moves like squats and split squats. Since the machine provides you with added stability throughout the exercises, you can more safely push yourself to your limit for prolonged work periods and at slower training tempos,” BJ Gaddour, C.S.C.S., previously told Men’s Health. “You could also follow heavier free-weight squats or split squats with lighter tempo work using the same moves on the Smith machine.”
Just remember, the fixed track means that your bar path is predetermined, so you lose the range of motion you would have for squats and presses performed with a barbell. The stabilizer muscles that play a role in keeping your posture on point when you do free weight exercises will also be underutilized when you use the Smith machine, so you’ll miss out on those important gains.
But there are benefits. You really can use the fixed track of the Smith machine for total-body workouts, and depend on it for machine-based movements like hack squats, leg presses, and more.
“Use the bar for bodyweight moves like bodyweight triceps extensions or bodyweight biceps curls. You can set the bar at whatever height you like to make a move easier or harder or to easily change from an inverted row to an assisted pullup,” Gaddour added. “The Smith is (also) great for training your calves because the added balance will help you increase your load on calf raises for greater gains.”
Looking to add one to your home gym? Here are 5 of the best options.
Marcy Combo Smith Machine
This Smith machine kind of does it all. Not only does it have steel aircraft cables that are rated at 2,000 pound tensile strength, but it also has a dual function leg developer with a pivot point that aligns with knee joints. Plus, it has your comfort in mind, thanks to boxed upholstery with high density foam and contoured foam roller pads.
Hoist Fitness Mi7Smith Functional Training System
This Smith machine earned a spot on our 2021 Men’s Health Home Gym Awards for a reason. It’s a two-way Smith machine that allows for free-weight-like barbell movement, but also has ultra-smooth cable resistance for all kinds of exercises, plus it also has a spot to do pullups.
Force USA G3 All-In-One Trainer
This Force USA G3 All-In-One Trainer combines a power rack, smith machine, and a cable pulley system into an all-in-one compact strength-training machine that includes 12 attachments. And the Smith machine includes a fixed barbell that accepts Olympic weight plates up to 772 pounds.
Valor Fitness BE-11 Smith Machine
This Valor Smith machine has a bar that is attached to prevent losing balance, which slides smoothly down the carriage without any resistance that also has a 3-degree pitch. It also has 4 Olympic plate storage pegs so you can achieve an organized home gym.
Powertec Roller Smith Machine
This Powertec Roller Smith machine is unique thanks to the Olympic Bar that is driven by a roller system that incorporates bearing drive nylon reinforced wheels for a super smooth and safe lift. Plus, it comes with stainless steel weight horns.
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