Smith Machine

mjrkearney
mjrkearney Posts: 408 Member
in Fitness and Exercise
My (entirely free) in-complex gym has one treadmill, one elliptical, one InFlight Fitness monstrosity, a small handful of free weights, and the dreaded Smith Machine. I do have the option of other free gym space (spousal benefits, yea), but those are a good half hour drive and it would take me about six months just to figure out what half the machines do. I will be getting on that soon. Maybe after kickboxing.

Anyway, everything I've heard about the Smith is that it is utterly useless and I should stay away from it. However, given the lack of an immediate alternative, does anybody know of any good workouts for the Smith machine?

Already planning on trying the inverted rows tomorrow. Hoping like hell it can handle my weight.

Replies

  • manda1978
    manda1978 Posts: 525 Member
    I like the Smith Machine. Great for chest press. I've used it for lunges before too, which is good for me as I have a dodgy hip which affects my balance hence freeweights for lunges can be a challenge for me.
  • Stage14
    Stage14 Posts: 1,046 Member
    I like the Smith Machine. Great for chest press. I've used it for lunges before too, which is good for me as I have a dodgy hip which affects my balance hence freeweights for lunges can be a challenge for me.

    Just out of curiosity, how do you use the Smith for lunges?
  • mjrkearney
    mjrkearney Posts: 408 Member
    Kind of curious about the lunges, too. Granted, I've started doing yoga so now I'm starting to think that they involve licking your own knee...
  • manda1978
    manda1978 Posts: 525 Member
    You put the bar accross your upper back.

    Sorry I don't know how to post images etc, look up Smith Machine Lunge in google images.
  • JoRocka
    JoRocka Posts: 17,525 Member
    You don't do walking lunges- or really alternating lunges- you mostly get under it- set the back leg further behind you and the front one- not as far- and then you just go down- and back up.

    the first time someone said lunges and smith machine I cringed.... now when I see people doing it- I cringe- it looks SO awkward and uncomfortable and ... yeah.

    But it's totally do able- you keep your back and center mass pretty much under the bar and just go down and up.

    yeah- like this (AND NO I DO NOT PERSONALLY ENDORSE- MERELY SHOWING)
    http://www.youtube.com/watch?v=BKi2K7uPliA
  • mjrkearney
    mjrkearney Posts: 408 Member
    Bump for more ideas.
  • n_unocero
    n_unocero Posts: 445 Member
    I don't necessarily think the smith machine is BAD, it's just not as good as free weights since with free weights you'd be activating all of the stabilizer muscles as well as the main muscles. I used to use the smith machine for squats when I first started because my balance wasn't that great.

Categories