Starting strength on a smith machine

A good smith machine is expensive so get a power rack as you won’t be using enough weight to warrant a spotter. Set the side bars on the rack high enough so if you get into trouble with squats you just go lower and let the side bars take the weight then step away.

The Smith machine gets a bad rep. Yes, you can use it. However, if safety is your main concern, I'm not sure what that gets you over a regular barbell and rack. If you're doing rows or deadlift, you lift from the ground and drop it back there (get floor mats and/or appropriate plates). If you're doing bench press or squats on a rack, they have safety bars.

The small downside to a Smith machine is that you use fewer stabilizer muscles. Also for home use, it will probably be relatively expensive.

If you were going to a gym I'd say sure, go use that Smith. For home use though, the expense and usefulness doesn't seem like a great idea imo, especially for your stated reasoning of safety.

Btw, I think rack makers are starting to look into optional Smith add-ons for their racks.

Smith machine can be kind of limiting, since there’s basically one movement back and forth at an angle. I really dislike doing squats on a smith machine, plus I lack the ability to pick up and rack the bar properly and with good form. To me, that’s as much a part of a lift as the lift itself. I also dislike doing benching in a smith machine because I feel like it forces my wrists in a certain direction. I have more wrist control in a regular bench setup.

That said, you can do both bench and squats in a smith machine.

But, it’s a personal choice

If you’re not familiar with a rack or regular bench setup, racks have extremely sturdy lockable safety bars you can adjust. Some benches have adjustable safety catches, others have fixed ones.

That way if you accidentally drop a barbell, fall or heaven forbid pass out while shouldering one (which I’ve seen happen), the barbell lands on the safety bar and doesn’t land on your chest or go all to the ground with you and injure you.

Racks are fairly generic until you get up to super duper competitive weights, and need hydraulics etc.

There’s a variety of bench setups. If you’re looking at a bench, try them out before buying one. My old gym had terrific adjustable safety bars that stuck way out. I felt really secure with them.

My new gym (older clientele, would be like asking Mr Magoo to spot me, so I’m hyper cautious) has awful safety bars that are fixed in place, shaped like a hook, and eternally in the way. And if I bench by myself I don’t feel as secure as I did at the old gym. I had to holler to someone for help one time after losing a grip during a bench and that daggoned safety setup was utterly useless.

Whatever you do, if you’re working out by yourself, be particularly safety conscious. My old gym owner/trainer nearly bled out on a peice of gym equipment, doing something stupid when she was by herself. And she knew better. And dropped barbells can break necks. That was the last thing she said to me when she retired.

If you’re lucky enough to have access to a chain like Fitness Depot, go in and throw yourself on their mercy. They’ll make suggestions, let you try equipment out. I loved my experience there. They didn’t try to upsell me and were more concerned with what was actually appropriate for my skill level (or lack thereof).

Honestly, before you commit to the huge expensive and space eating home equipment, you should at least do a few sessions with a trainer, learn some good form, and make sure you like it enough to invest.

I was sure I wanted a spin type bike and researched them for weeks, prepared to spend some serious money. Then I did some spin classes and realized how much I utterly loath spin. I hate everything about it from the screaming instructors to the pace music to the bike seat ramrodded up my butt.

Best money I never spent.

I have a recumbent stationery bike that I love and use several times a week.

nossmf wrote: »

A smith machine moves the weight through a single plane of motion that's fixed, as in doesn't change from one rep to the next. This forces the body to follow that same motion path.

In some cases this can be beneficial, helping a person become accustomed to a movement pattern or doing physical therapy for an injury.

However, in some cases this is not ideal, as the body may have to contort slightly to get into the correct angle.

In addition, your body has not only the primary mover muscles (quads, biceps, etc) but a series of tiny muscles which are often referred to as "stabilizer muscles" whose job it is to make micro adjustments to your arm/leg movement to help keep you balanced, stable and moving in the right direction. Smith machines do all the stabilizing for you, so these stabilizer muscles do not get worked, do not have a chance to grow and strengthen. Consequently, if you then try to lift something in the real world (one end of a couch, a bag of groceries, a child sleeping on the floor) and these muscles are suddenly required to do something, they may not be up to the task. At best this weakens you, at worst sets you up for injury.

Smith machines have a use. But a person who lifts 100# with a Smith machine will (usually) be weaker than a person who lifts 100# in free weights on a regular basis.

You explained this soooooooo much better than me. 👍🏻

In terms of safety, have a look at a squat cage with safety bars like this, and practice bailing on squats with the bar. I saw an awesome set up with a bench which drops down if you get pinned - can’t remember the brand but I’ll try and find it later on to post it 👍