Should You Use the Smith Machine?
The smith machine is a mainstay in most commercial gym setups.
In some places it’s not uncommon to only see a smith machine and no power rack at all, such is the popularity of this piece of equipment.
So popular is it that you’ve probably asked yourself, “what’s up with the smith machine, can I use it, should I use?”
Unsurprisingly, the response to this question are varied but, in my opinion, if you’re looking to build muscle and strength there is only one response that matters.
And that’s “no you shouldn’t use the smith machine” and it’s not just because I don’t like them, but because in some circumstances they can range from being downright dangerous to entirely less effective.
Essentially, it’s a lose, lose situation.
Which is why in this article we’re going to look at what a smith machine is, why you shouldn’t use it and what you need to do instead.
What Is the Smith Machine?
The smith machine is the brainchild of Jack LaLanne, a bodybuilder, fitness and nutrition advocate and motivational speaker.
In a career that spanned decades, the smith machine was born out of Jack’s desired to be able to squat heavy weights without the need of a spotter. His aim was to create something that complimented a free weight workout routine, not replace it.
This led to the smith machine, a self-spotting piece of equipment that has a bar fixed in place on two vertical poles and adjustable safety brackets to prevent the weight from dropping if you cannot complete your rep.
The Advantages & Disadvantages of the Smith Machine
The smith machine, although once popular (even Arnold Schwarzenegger used it at one time) is now shunned by most in the fitness industry and viewed as ineffective and potentially dangerous.
Let’s be honest you already know where this article is going but in the interests of presenting the full picture let’s look at both the advantages and disadvantages of the smith machine.
The Advantages
- Less intimidating and easier to pick up for beginners or the elderly
- You don’t need a spotter to lift heavy
- May put more focus on the prime movers as less stabilisation is needed
- Can be used for exercises with short bar path i.e. calf raises or shrugs
The Disadvantages
- Reduces the work of the smaller stabilizer muscles
- It uses a fixed bar path which doesn’t allow for natural movement
- Can put undue stress on the knees or back due to the unnatural bar path
- Is less effective for building strength for some exercises
As you can see, whilst there are some advantages, they are heavily outweighed by the disadvantages, but don’t take my word for it.
Related: Stop Making These 7 Strength Training Mistakes
Why You Shouldn’t Use the Smith Machine – What the Research Says
In short, the smith machine reduces your performance but fix the path of the bar which in turn forces you into unnatural positions on some lifts. It also has been shown to less effective for building muscle and strength when compared to free weights.
- Research shows that the smith machine is inferior to a barbell for both bench pressing and squatting (1)
- Research shows that free weights trigger 43% more activation of the muscles than a Smith machine when performing squats (2)
- Men and women were both able to lift more and increase muscle activation in the bench press when using free weights compared to the smith machine (3)
- Participants saw a greater improvement in both strength and balance when using free weights compared to fixed form machines (4)
Related: How to Get Bigger Legs
Beginners and the Smith Machine
You often come across the idea that the smith machine is perfect for to get to grips with the fundamental movements (squat, bench, deadlift and rows) before picking up the free weights. However, I have 2 main issues with this:
- Using the smith machine is not the same as using free weights
- There are better ways for beginners to do this that don’t include the smith machine
The smith machine is not like using free weights which means it doesn’t make sense to use it as an introduction to them.
With the bar path being fixed you’re forced to set up and move differently when using the smith machine compared to free weights. Not to mention that you’re also not working the stabiliser muscles that get trained when doing free weights.
This all combines to leave you underprepared for the switch.
A much better option is to start learning with an unweighted bar or even bodyweight equivalents if the bar is too heavy i.e. squats and lunges. For most people, a standard 20kg bar should be an achievable starting point and with the safety bars of all modern power racks, you have no issue with needing a spotter either.
Alternatives to the Smith Machine – What You Should Be Doing
Free weight movements are the natural alternative to the smith machine, particularly as research consistently shows that when it comes to compound movements like the bench press and squat using free weights is superior.
However, this doesn’t mean you shouldn’t use all weight machines. This article is specifically about the smith machine, which you should avoid. Other machines like the chest press, leg press and leg curl are all viable options when training.
My recommendations are to have the bulk of your training program built around using barbells and dumbbells when possible. Adding in the use of machines when or if needed.
This will give you a well-rounded training plan that minimises your risk of injury and gives you the best results possible.
Summing Up
The smith machine, although found in most gyms worldwide and once very popular, should be avoided if you’re serious about building muscle and strength.
Not only can it increase your risk of injury, but current research shows it to be a less effective method of muscle activation which leads to subpar results.
Instead, stick to free weight exercises for the bulk of your training, adding in machine exercises as and when needed for a well-rounded training program.
