When to Use the Barbell (and When the Smith Machine Is OK)
The Smith machine is probably the most controversial gym machine. Every cheap commercial gym has one, and it is the familiarity of many people with squats and other barbell exercises. But this is not a barbell or anything like it, and the hardcore guys from the gym bully her.
To make sure we’re on the same page here , this is what Smith’s machine looks like . Inside it may or may not be a bench, but the main feature of the simulator is that it has a barbell on a caterpillar.
The difference between the Smith machine and the barbell
The bar on the Smith machine is horizontal, and you can load plates on it like a barbell. But thanks to the track, the bar can only move up and down, and not in any other direction. Positioning your feet correctly can also ensure that you never drop the barbell or push yourself against it. Perhaps this makes it safer and more affordable than a real barbell, which is why it is so popular.
But these pluses are also its minuses. Since the bar is attached to the rail, your body doesn’t need to work so hard to stabilize it. The barbell, on the other hand, stays on your back just because you hold it there. The straight up and down trajectory of the barbell also does not match the actual movement in many barbell exercises. The bench press should be J-shaped, for example, hitting the lower chest when the bar is at its lowest point, and ending somewhere above the neck or upper chest when it is at the top. Smith’s machine is not set up to mimic this.
So, we are at a dead end: the car is comfortable and convenient for beginners, but it limits the movement. Which of these factors is more important than the other? Here are a few things to consider.
The risk of injury is greatly exaggerated
One of the most common arguments against the Smith machine is the fear of injury. But, as we discussed earlier, the idea that certain exercises will harm you is mostly unfounded .
If people regularly ruined themselves on Smith machines, capitalism would require manufacturers, gym owners, and (most importantly) insurance companies to simply stop putting up with them. This is clearly not the case. There is also no scientific evidence linking injury to the use of Smith machines. This is not to say that people can not get hurt using them, but people who claim machines are dangerous should really back up their claims.
But let’s take the flip side: Do safety equipment make Smith machines safer than barbells? While it is true that it is difficult to drop the barbell on yourself in Smith machines, the same is true for any suitable barbell setup. If you squat in a squat rack, you need to know how to install the fuses . If you are pressing without fuses, a person should notice you. Both barbells and Smith machines are safe when used correctly.
Barbells will improve your workout, like
If you are involved in a barbell sport such as powerlifting, you need to learn how to lift and stabilize the barbell. The Smith Machine will not teach you the skills you need to be successful. And if you’re training with a barbell to improve your skills in another sport, barbell lifts may be the best option.
But does everyone need barbells? It again boils down to the car versus free weight debate. Free weights (including barbells and dumbbells) require slightly more skill and coordination than machines, and also activate more stabilizing muscles. If you value these things, you will be better off with free weights than with any machine.
But not everyone can choose between them. Some gyms only have a Smith machine and no barbell, so you’ll have to work with what you have. And some people are happy to train with both free weights and Smith machines, so their stabilizers are not left out in the end.
A lot of people are gaining strength and training on Smith machines.
Listen, I do some barbell sports. I love weightlifting, powerlifting and strongman and will take a barbell instead of a machine any day. I think the last time I used the Smith machine was in my 20s, and it was simply because I was tired of the multi-step process of creating a barbell hip joint . But I also understand that not everyone is like me.
Professional bodybuilder John Meadows , for example, has a YouTube channel for tips on using Smith machines to build muscle . For example,here’s one leg exercise that includes an important tip for avoiding knee tension: Place your feet in front of the bar, not directly below it as you would when squatting with a barbell.
He has similar tips for bench press and other exercises, and after watching a few videos, it’s clear that for those who are just trying to build muscle rather than training for a particular sport, the Smith machine is the perfect tool. It has its pros and cons, but many find it useful and effective.
How to know if the Smith machine is right for you
Personally, I do not like Smith machines, although I understand that they find their use. If you’re looking for my advice on whether to use it in the gym, I recommend thinking about it this way.
If you are involved in sports, especially strength, barbells will be the most effective way to train strength, stabilization, and coordination. Other free weights like dumbbells and kettlebells can be good options as well. If you use Smith machines at all, they should only be part of your workout and not your primary weight lifting technique.
If you are afraid of the barbell , I recommend that you stop doing it and learn how to use it. The fact that you can get stronger on the Smith machine does not mean that you have to let fear determine how you train.
If your gym doesn’t have a barbell , a Smith machine is much better than nothing. Complement your Smith machine workout with everything the gym has to offer, such as heavy dumbbells.
If you are trying to avoid using the Smith machine at all costs, remember the trade-offs you are making. For example, if your gym has a limited selection of dumbbells, you may reach a point where you cannot perform progressive overloads by continuing to do the dumbbell exercises. It is better to do a heavy Smith machine than to spin wheels with light dumbbells just because of your feelings for the machine.
So that’s it: Smith machines are a tool with some serious flaws, but if you look at them as completely unacceptable, you may be unnecessarily limiting yourself. Make smart decisions based on your goals and don’t be afraid to lift weights .