The Power of the Smith Machine: Two Foundational Moves for Beginners

The Smith Machine is a powerful tool for gym-goers looking to move into more advanced barbell techniques. Its guided bar path provides stability and control, allowing you to build confidence while perfecting your form. While working with an LVAC personal trainer, you may have your first introduction to barbell exercises on the Smith Machine.

Some fitness enthusiasts overlook the Smith Machine, assuming it’s less effective than free weights or makes workouts too easy—but that couldn’t be further from the truth. While it’s a great starting point for beginners, it also offers essential support for refining form, enhancing balance, and lifting safely when training solo. Rather than reducing the challenge, the Smith Machine provides a controlled environment that allows for targeted, effective strength training. This makes it a valuable tool for all fitness levels.

^{Rudy Smith, with The Smith Machine (Circa 1950s-1960s)}

A Brief History

In the 1950s, American fitness pioneer Jack LaLanne was transforming the health club industry. In addition to designing the first leg extension machines, he sought to improve traditional free barbells. Teaming up with bodybuilding champion Rudy Smith, who shared his vision, they set out to create a safer, more balanced option for solo lifters. Their breakthrough idea was first sketched on a simple napkin—the foundation for what would become the Smith Machine. With the expertise of machinist Paul Martin, their concept became reality and was installed at Vic Tanny’s health club in Los Angeles. The machine was an instant success, drawing eager crowds and generating demand from gyms nationwide. By the early 1960s, the Smith Machine had cemented its place as a staple in fitness centers across America.

Pros of The Smith Machine

• Safety: Most Smith Machines have adjustable hooks or catches that allow users to set safety stops at different heights. This prevents the barbell from falling too far if the lifter fails mid-rep. The guided barbell also reduces the risk of injury, as the machine provides stability and balance. This makes it ideal for those lifting without a spotter.
• Ease of Use: The fixed path of the barbell makes it easier to maintain proper form. Beginners may feel more confident using the Smith Machine, as it reduces the fear of losing control.
• Versatility: The Smith Machine can be used for a wide range of exercises, including squats, bench presses, shoulder presses, rows, and more. The machine’s stability allows users to focus on specific muscle groups without worrying about balancing the weight. This can be helpful for targeted strength training.

Cons of The Smith Machine

• Limited range of motion: The fixed vertical path of the barbell can restrict natural movement patterns. Experienced lifters often find the Smith Machine too restrictive, as it doesn’t allow for the freedom of movement required for advanced lifting techniques.
• Less functional strength: Because the machine does the balancing work, it doesn’t translate as effectively to real-world strength compared to free weights. Users may lift heavier weights on the Smith Machine than they can handle with free weights.

Beginner Squats

The true power of the Smith Machine squat lies in its unique ability to function as both a compound exercise and an isolation tool, allowing you to adjust foot placement to target specific muscle groups with precision.

Want to build stronger hamstrings and glutes? Or are you looking to add size and strength to your quads? Positioning your feet further forward shifts the focus to your glutes and hamstrings, while keeping them directly under the bar emphasizes quad activation. The Smith Machine offers a controlled and stable way to experiment with your stance, ensuring you engage the muscles you want to develop. Follow the steps below for a perfect Smith Machine squat!

• Adjust the Smith machine bar to shoulder height and load it with your desired weight.
• Step under the bar, positioning it across your upper traps while facing outward. Grip the bar just outside shoulder width, keeping your elbows slightly tucked.
• Step your feet about a stride forward, slightly wider than shoulder-width apart, with toes pointing forward or slightly outward. Lean back slightly so your upper back is pressed firmly against the bar for support.
• Unlock the bar by twisting it back, take a deep breath, and brace your core. Initiate the squat by pushing your hips back, keeping your knees aligned with your toes as you lower until your thighs are at least parallel to the floor. Maintain an upright chest and distribute your weight evenly between your heels and toes.
• Pause briefly, then drive through your feet to extend your legs, pressing slightly forward to engage your quads. At the top, squeeze your glutes before beginning the next rep.
• Once you’ve completed your set, twist the bar forward to securely lock it in place.

Beginner Bench Press

The bench press is a classic upper body exercise that works your chest, shoulders, and triceps. It is an excellent exercise for building strength and size in these muscle groups, and can be easily modified using the Smith Machine. The Smith Machine is a support tool to help users master the bench press and build strength with confidence. To maximize your workout, focus on maintaining proper posture—keep your spine neutral, chest lifted, and shoulders down. Engage your core by breathing properly and bracing your abs and glutes for a strong foundation. Control the bar with slow, deliberate reps to ensure maximum muscle activation. Always remember to warm up and cool down to prevent injury and optimize performance. 

• Adjust the bench and bar height so the bar aligns with your mid-chest when gripping it. Keep your feet planted firmly on the floor, hip-width apart, to ensure maximum stability.
• As you lie back on the bench, grip the bar slightly wider than shoulder-width with your thumbs wrapped securely underneath.
• Take a deep breath, unlock the bar, and lower it slowly toward your chest, keeping your elbows tucked. Focus on controlled, deliberate reps for maximum muscle activation.
• Exhale as you press the bar back up, engaging your chest muscles rather than relying solely on your arms. Maintain a strong, straight line through your elbows and core. Once you complete your set, securely lock the bar back in place.

Once you’ve mastered these two fundamental exercises on the Smith Machine, a world of new possibilities opens up. Instead of standard squats, you can explore variations like back squats, split squats, and even ‘sissy’ squats for a greater challenge. Likewise, after nailing the bench press, you can progress to incline and decline presses, as well as wide or close grip variations to target different muscle groups. As your confidence and strength grow, transitioning to traditional free weights and barbells will feel natural and seamless! Members can find Smith Machines in every LVAC location around the valley. Need help using a machine inside of LVAC? Contact your home club through the LVAC App (On Google Play and the App Store) to schedule a personal training appointment today!