The Smith machine is a must-have attribute in any fitness club and one of the most popular machines in the world, because it can be used to perform exercises on absolutely any muscle group. And although working with free weights is considered more effective when working on strength and mass, the Smith machine is used by most bodybuilders in their arsenal.
Benefits of the Smith machine
The main advantage of the Smith machine over free weights is safety, which is why it is most often chosen by people who train without a partner. It is impossible to perform a bench press or squat approach to failure without the help of a spotter - it is simply dangerous, the bar can crush you, and there have been cases of death. There is no such danger in the Smith machine, since in any phase of the movement it is possible to place the barbell on the racks. And the risk of injuring joints with a given trajectory of movement is almost zero.
Another important advantage is the predetermined trajectory of movement, thanks to which you can more accurately target the desired muscle group, since you do not need to worry about and spend extra effort on stabilizing the barbell.
As we have already noted, the Smith machine is universal - you can perform several dozen different exercises on it for all muscle groups without exception. But most often it is used to perform basic movements - squats, presses and deadlifts.
Benefits of the Smith Machine in Bodybuilding
Exercise safely
Every athlete should remember that maximum muscle growth can be achieved by using basic movements.
At the same time, they are very heavy and you need to work with large weights. For this reason, the risk of injury to the athlete increases, and this primarily applies to beginners, since they have not yet fully mastered the technique. Thanks to the use of a universal simulator - the Smith machine in bodybuilding, you can achieve greater safety when performing bases. Firstly, the sports equipment moves along a given trajectory. Secondly, the probability of a projectile falling on you is reduced to zero.
Let's say, when performing squats, you were unable to calculate your own strength and cannot rise to place the barbell on the racks. For this purpose, the Smith machine has safety stops that are installed at the height you require. As a result, even if you have absolutely no strength left after the exercise, the apparatus will remain in the simulator. This applies to all movements that you will perform in the machine.
Get the most out of your movements
When performing basic movements, not only large groups of muscles are actively involved in the work, but also a large number of auxiliary ones, the task of which is to stabilize the athlete’s position.
It is for this reason that the base causes the maximum hormonal response of the body. But the main problem here is that often these small muscles fail much earlier than we would like. As a result, the target muscle does not receive the load necessary for growth. The Smith machine will help you with this again.
Since the trajectory of the projectile is determined in advance, there is no need for the work of stabilizer muscles. The entire load thus falls on the target muscles. But you shouldn’t perform all the basic exercises only in the Smith machine. Small stabilizer muscles also need to be developed. It is best to work with free weights first, and use the Smith machine only after the stabilizing muscles have failed.
Partial repeats
It has been proven that muscles show maximum activity when approaching the final phase of movement.
This gave rise to the creation of a training technique called partial repetitions. Its essence is quite simple - you need to work only in one third of the movement. Surely you have already realized that the Smith simulator makes it possible to simplify the implementation of this technique in practice. To reduce the amplitude, you only need to set the limiters to the required height.
Explosive movements
To effectively train fast-twitch fibers, athletes often use explosive movements.
To put it simply, you need to perform the movement as quickly as possible and follow the technique. This technique perfectly increases strength indicators and can be useful at a time when it is necessary to overcome muscular stagnation. The Smith machine is simply ideal for this. First of all, you are insured against damage, which cannot be said about working with free weights. Also note that when performing explosive movements, you should use a maximum of 50 percent of your maximum weights and perform 3 to 5 repetitions in each set.
Ability to work with one hand
In bodybuilding, some movements are better performed with one hand, which allows you to increase the load on the target muscles. Thanks to the Smith machine, you can even use a barbell with one hand. The machine also allows you to perform unilateral negative repetitions.
Smith machine squats
Performing this exercise in Smith is useful for those who have problems with the spine or joints, because with classic squats they account for a significant part of the load, but the machine helps to remove it and focus on the front surface of the thigh.
Photo: from personal archive
Commented by Lyudmila Nikitina, overall Miss Olympia, European champion in the fitness category.
– When performing a Smith squat on the front surface of the thigh, we place our feet shoulder-width apart and the length of the foot forward from the axial position - this will reduce the load on the knee joints and on the back. Unlike working with a barbell, we do not have the opportunity to rise by bending the body and lifting the buttocks. Since the barbell in Smith is fixed and moves in the same amplitude, we can eliminate this “undermining” and rise due to the work of the front part of the thigh.
Smith squats make it possible, using an unusual positioning of the legs, to concentrate the load not on the quadriceps, but on the hamstrings and buttocks.
– Since my sport involves building beautiful proportions, I need to focus on concentrating exactly those muscles that I want to work. For the hamstrings and glutes, I perform a step squat positioned one step ahead of the axial position. In this case, the pelvis does not move away from the level of the racks. Thus, the emphasis is primarily on the heels. In addition, the elevation allows you to achieve maximum stretching of the buttocks, which would be impossible when working with a classic barbell, says Nikitina.
Smith machine simulator
The Smith machine is a universal model of strength training device, with which you can work out almost any muscle group (chest, back and shoulders, arms and legs).
This machine consists of three main components:
- neck with special hooks;
- guides for the movement of this very neck;
- stoppers.
Logically, it can be assumed that the creator of the simulator was a certain Smith. But this is not entirely true, the idea of this invention belongs to bodybuilder Jack LaLanny (50s of the 20th century). And a man with the last name Smith documented a technical patent for this simulator. By the way, Smith was also the owner of the gym where this strength machine first appeared.
Everyone knows that to achieve good physical performance, strength training using free working weights (barbells or dumbbells) is necessary.
From this we can conclude that working on simulators is not as effective. Yes, but that's not entirely true when it comes to Smith's power machine.
The latter has a number of advantages in working to increase muscle mass. Which? – Now we’ll find out.
Features and Benefits
In fact, today every self-respecting gym has a Smith machine (simulator).
The universal design of the machine allows the bodybuilder to perform not only simple exercises, but also multi-joint (basic) ones.
At the same time, complete control of the equipment is ensured during operation, which helps to avoid injury. You can exercise on the simulator either at high intensity or at a moderate pace.
The main advantages of the Smith machine include the following:
- Work without an insurance partner.
- Absolute safety - there is no risk of the working scales slipping and, accordingly, causing injury. All thanks to the system of stoppers (limiters).
- The ability to perform exercises in a Smith machine in various positions - lying, sitting or standing.
- Effective simultaneous training of several muscle groups.
- Full control of the execution technique allows you to avoid injury and sprains not only of muscles, but also of ligaments.
- The ability to lift weights with one hand ensures the development of powerful force in the target muscles.
Exercises in Smith
The simulator is a strictly vertical structure along which a classic bar moves. It would seem how such a simple device helps in working on increasing muscle volume. The machine makes strength training more varied by allowing you to perform a variety of exercises.
A clear trajectory of movement allows you not to be distracted by extraneous factors, but to focus exclusively on working the target muscles.
The choice of appropriate exercises depends on the athlete's goals, as well as his level of physical fitness. For example, an “advanced” bodybuilder is able to independently develop a set of effective exercises for himself.
While a beginner will certainly need the help of a professional trainer.
So, exercises in the Smith machine:
- bench press in a sitting and lying position;
- squats and lunges;
- traction in the bend and to the chin;
- shrugs from behind the head;
- biceps curls.
Particular attention must be paid to the specific exercises that are performed in this power machine. This technique includes back squats
The latter allow you to effectively work your quadriceps, and are an alternative to squats in a hack machine.
The Smith Power Machine is an effective machine for achieving muscle hypertrophy.
Smith machine bench press
You can press the Smith machine at any angle. As we have already said, Smith allows himself to work into failure without fear of burying himself under the barbell. In addition, the trajectory in Smith differs from the classic lifting of the barbell - it is straight, not arched. A variety of trajectories will only be beneficial, creating additional stress for the muscles.
Photo: from personal archive
Stanislav Lindover, European champion 2011 in the classic bodybuilding category, comments
– For a long time, due to a hand injury, I did not train with free weights at all, only in Smith, so I have a great attitude towards this machine. While training in this way, I discovered an unusual exercise that has no alternative at all - the one-arm press. It allows you to remove the imbalance, because each person has one hand stronger than the other. You need to start pressing with the hand that is lagging behind and finish with it, advises Stanislav Lindover.
Smith machine row
It is not very convenient to perform classic deadlifts in Smith, but it is in this machine that many athletes prefer to perform deadlifts on straight legs, also called deadlifts or Romanian deadlifts.
– Proper technique is very important when performing stiff legged deadlifts, which is why I enjoy performing this exercise on a Smith machine even more than with free weights. I don’t need to monitor the technique, since the trajectory has already been set, and the technique will be close to ideal in any case. This allows you to better feel the back of the thigh. Another bonus of Smith is that we can change the position of the legs, place them closer to the bar or, conversely, further, thus turning on or off the lower back as needed,” comments Stanislav Lindover.
Examples of exercises on the Smith machine
Now let's talk about what exercises to do on the Smith machine in bodybuilding and give a couple of examples.
Incline Press
When training the chest muscles, this exercise should be the second or third. Do not touch the chest with the projectile to avoid injury. It should also be noted that when the bar does not touch the chest, the muscles are in constant tension. Of course, this is quite difficult, but at the same time very effective. Do not use a large tilt angle; 20–30 degrees is sufficient. It is important to ensure that the shoulder joints are located in a vertical plane.
Smith machine squats
If an athlete has back problems and cannot perform classic squats, then he should use a Smith machine. Exercise should not be the first thing in your training program. Most athletes make a mistake already at the stage of preparation for performing a movement, placing their feet close to the sports equipment.
It should also be noted that the Smith machine is perfectly suited for using various methods of increasing the intensity of training.
You can visually familiarize yourself with the technique of performing exercises on the Smith machine in this video:
Smith machine lunges
Lunges with a barbell on your shoulders are a difficult exercise, because a lot of effort goes into maintaining balance. There is no such problem in Smith, which is why many athletes choose him.
– My version of performing lunges in Smith is also from the step, where the starting position is one step ahead of the axial position. We need elevation for better stretching and contraction of the gluteal muscles. We stand on the step with our supporting leg, and move our free leg back into a lunge. In this case, the pelvis is always at the level of the axis of the bar without moving forward at the top point, explains Lyudmila Nikitina.
Smith machine leg press
An original version of the leg press for women, which has nothing in common with the classic one. It is performed standing on all fours and perfectly develops the buttocks.
– Press legs one at a time, standing on all fours. The exercise should only be performed with a training partner. The buttock works great here, this is the best option among similar bench press machines. With your foot resting on the barbell, you need to perform a leg press to the end point where the leg remains slightly bent. It is important that the hip is closed, that is, you do not need to stick your knee out to the side, it should be straight down. The work is basic (multi-joint) and therefore effective for building up the buttocks,” says Lyudmila Nikitina.
#lunges #press #Lyudmila Nikitina #squats #Stanislav Lindover #Smith machine #training #deadlift #exercises
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