How To Use The Smith Machine Effectively For Fast Results

Unless we booked a fitness class, most of our time spent in the gym would either be on the treadmill or the cross trainer. Although exercise equipment in the gym can help us achieve our fitness goals, some may look intimidating, especially if we are unsure of how to use them.

There are many injuries related to wrong movements and equipment usage techniques but with the smith machine, you never have to worry. For those who haven’t heard of this machine, it is an exercise equipment that looks like a power rack, but the bars here are fixed. It has hooks at various points to rerack your desired weight plates as well as an adjustable safety mechanism to catch the bar in case it gets too much for you. With a smith machine, you don't even need a spotter when you’re lifting weights because you can always re-rack the weights at the bottom and top portion of any lift.

Learn More: Can Home Workouts Be As Effective As In The Gym?

Here are some ways different routines you can do on a smith machine to achieve faster results.

1. Back Squats

If your goal is to build on your muscle mass, lose those stubborn fats or just get physically stronger, do consider doing the back squat on the smith machine.

• Targeted Muscles

  • Quad muscles

  • Glute muscles

  • Core muscles

• How To Do Back Squats Effectively

  • WIth the bar resting on your shoulder and traps, place your feet 3 to 4 inches in front of the bar.

  • Stand comfortably while keeping your feet at least hip-width apart with your toes either pointed straight or slightly upwards.

  • Slowly move your hips back until your thighs reach a parallel position to the floor while keeping your back straight and core tight.

  • While keeping your feet flat on the floor, push yourself back up to your starting position by pushing through your heels.

  • Breathe in as you lower your hips down and back and exhale as you push yourself back up to start position.

• Common Mistakes To Avoid

  • Rounding or curving your back

  • Lifting your heels off the floor

  • Knees collapsing inwards as you stand

2. Bench Press

If you find yourself without a spotter for bench presses, the smith machine can be a great substitute and the barbell is secured to the machine, reducing the dangers of a heavy lift.

• Targeted Muscles

  • Pectoral muscles

  • Tricep muscles

• How To Do Bench Press Effectively

  • By laying flat on a bench, grip the barbell 6-8 inches apart with your arms fully lengthened out in front.

  • Slowly lower the bar down towards your chest.

  • Pause for a minute before pushing the bar back up to the start position.

  • Inhale as you lower the bar and exhale slowly as you push the bar up from your chest.

• Common Mistakes To Avoid

  • Bending your wrist too far back

  • Bouncing the barbell off your chest

  • Overextending your arms at the top of the movement

3. Romanian Deadlift

The Romanian Deadlift is one of the most popular exercises in the gym as it is the ultimate strength and muscle builder for your entire body. By doing it on the smith machine, you can focus on a specific muscle group at a time.

• Targeted Muscles

  • Hamstring muscles

  • Glute muscles

  • Core muscles

• How To Do The Romanian Deadlift Effectively

  • Start by positioning your feet underneath the barbell at hip-width apart, pointing your toes forward.

  • Bend in your knees slightly and grip the bar with an overhand grip just outside your hips.

  • With your back straight, lower your chest towards the floor by pushing your hips back behind you.

  • Pause for a minute before pushing through your heels and driving your hips forward back to the starting position.

  • Breathe in as you lower the bar and exhale as you pull and stand up.

• Common Mistakes To Avoid

  • Rounding or curving your back too much

  • Lifting your toes off the floor

  • Bending your knees too much

Smith machines are the perfect equipment that can help you work a wide range of muscles and perform a variety of moves. While they are perfect for beginner weightlifters, they are also popular among avid gym goers mainly because of their safety and stability.

If you are planning to get a smith machine for your home gym, Homefitness is the place to shop! From smith machines to olympic weights, we have it all! Do check out our website or contact us today to know more!