The Smith Machine - The Good, The Bad and The Ugly

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The Smith Machine Controversy

If you google the term Smith Machine you will find in excess of 15 million results for your query.

There is no doubt that this weight training apparatus is an extremely popular subject of conversation, not to mention controversy. There is also no doubt that you will find at least one in every gym or fitness club, and in fact many people who workout at home opt to go with a smith machine as a focal point in their home gym. Before we get into the debate as to the value of working out with a smith machine, for those are not familiar with this piece of equipment, here's a brief explanation. A smith machine resembles a large 3-dimensional rectangular cage, and is very similar to a power rack. However, the main difference is that it employs the use of a built in barbell that is fixed on rails that the bar can move on. Basically it encloses a barbell in a frame or cage and uses a guide rod to force the barbell along a predetermined path (up and down and perfectly vertical) while the user performs an exercise. The barbell has hooks attached at either end of the bar that allows the bar to be racked by turning the bar slightly at any point throughout the range of motion.

Pro's

Because it cannot fall forwards, backwards or sideways, this equipment is generally considered safer to use than an ordinary barbell.

You can lift heavier weights safely, even if you don't have a spotter.

Helps beginners learn the movements and range of motion in a safe manner while stabilizing the lifting angle and supporting the lower back.

Built in safety feature allows you to work muscles to failure without a spotter.

Allows you to perform a wide range of weight training exercises (i.e. squats, lunges, calf raises, bench press, dead lifts, tricep dips, bicep curls, military presses, barbell rows and more) all on one machine.

Prevents over-extension

Allows you to isolate certain muscles for targeted training.

Con's

Potential for pattern-overload injuries as you work the same lifting angle every time.

Even though it feels like free weights, it's not and it does not have the same resistance as a completely free barbell.

Prevents the development of stabilizer muscles.

Does not give you an accurate understanding of how much weight you can lift.

May promote the tendency to place your feet too far forward during squats.

Standard Smith Machine

The main benefit in using a smith machine is its safety features (particularly for beginners). However it is precisely because of this safety feature that many experienced and serious weight lifters do not prefer using this type of equipment. In some cases, the term "not prefer" is an understatement compared to what you will find in certain forums and blogs online. The detractors argue that by restricting the movement to a vertical plane, the smith machine eliminates the need for you to stabilize the tendency of the weight to move forward, back and side-to-side, which can reduce strength gains and increase exposure to injury.

While each make and model varies, as a general rule these machines typically have a footprint of about 7 feet high by 4 feet wide by 4 feet deep with a barbell between 6 and 7 feet in width. Just as the features will vary with different model the price range on these machines is anywhere from $500 to several thousand dollars. However, you can always find deals on used models that may suit your needs as well.

So is this machine right for you? As with any other piece of weight training equipment, it really depends on your individual goals and what you'll be using the machine for. Whether it be a stand alone unit, an angled smith machine or one with numerous attachments and accessories, feel free to check out our Manufacturer Fact Sheets on some of the more popular brands like Body Solid, Fitness Gear, Parabody, Marcy, Powertec and Weider for more information.

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