The Smith machine is probably the most polarizing piece of gym equipment.
Every cheap commercial gym has one, and its many folks introduction to squats and other barbell lifts.
But its not a barbell, or anything close to one, and hardcore gym bros scoff at it.
To be sure were on the same page here,heres what a Smith machine looks like.
That arguably makes it safer and more approachable than an actual barbell, and thats why its so popular.
But these pros are also its cons.
A barbell, by contrast, only stays on your back because you are holding it there.
The straight up-and-down bar path also doesnt match the actual motion of many barbell lifts.
The Smith machine isnt set up to mimic that.
And so we arrive at our impasse: The machine is convenient and beginner-friendly, but it restricts movement.
Which of these factors trumps the other?
Here are a few things to consider.
But as weve discussed before,the idea that specific exercises will hurt you is mostly unfounded.
Thats clearly not the case.
Theres also no scientific data that I could find linking injuries to the use of Smith machines.
Lets take the flip side, though: Do Smith machines safety features make them safer than barbells?
If youre squatting in a squat rack, you should knowhow to set the safeties.
If youre benching without safeties, you should have a personspottingyou.
Barbells and Smith machines are both safe when used properly.
A Smith machine wont teach you the necessary skills to succeed.
This boils down to themachines vs. free weights argumentall over again.
If you value those things, youll be better off with free weights than with any machine.
But not everybody is in a place to choose between the two.
Plenty of people get strong and jacked with Smith machines
Look, Im into barbell sports.
I enjoyweightliftingandpowerliftingand strongman, and I will take a barbell over a machine any day.
But I also recognize that not everyone is like me.
It has its pros and cons, but plenty of people find it useful and effective.
Other free weights like dumbbells and kettlebells may be good options, as well.
If youre afraid of barbells, I recommend getting over it and learning how to use them.
Just because youcanget stronger with a Smith machine doesnt mean you should let fear determine how you work out.
If your gym doesnt have barbells, a Smith machine is a lot better than nothing.
Supplement your Smith machine training with whatever else the gym offers, like heavy dumbbells.
If youre trying to avoid the Smith machine at all costs,be aware of the tradeoffs youre making.
Make smart decisions based on your goals, and dont be afraid to liftheavy.
