What Is a Smith Machine? Beginner’s Guide to Using It Safely

Amidst the fitness culture of 1950s Los Angeles, a man named Rudy Smith often found out that, at his gym, lifters, whether seasoned athletes or eager novices, frequently encountered a daunting challenge: the danger of losing control of heavyweights. This inspired Rudy, a gym business owner and fitness junkie, to search for a workaround.

Rudy's vision began to take shape when he collaborated with Jack LaLanne, a charismatic fitness pioneer known as the "Godfather of Fitness." Together, they dreamed up a revolutionary piece of equipment that would transform weightlifting forever. They envisioned a machine that combined safety and support without sacrificing the intensity of a good workout. After much trial and innovation, the Smith Machine was born.

Is Smith Machine Easier?

As a Smith machine manufacturer, we frequently hear this question: "Is the Smith machine easier for the barbell bench press?" That is a very interesting question. The answer is "yes and no."

The "yes" part is for weightlifting novices. For beginners, the Smith machine is significantly safer. This "no" part is that you must learn to adjust your posture and movement trajectory to the fixed guide rails, especially when attempting to push heavier weights.

I will explain how the smith machine changes your movement and whether it's good or bad. But first, I'd like to discuss a fascinating question with you.

How Much More Can You Bench On A Smith Machine Than A Squat Rack?

A common belief is that you can typically lift 10-15 pounds more on the Smith machine than on a regular bench press. This is a summary of weightlifters' experience. I haven't found a formula to calculate the difference, but I did find some supporting evidence on the Internet.

"I found that once I sorted out my form in one day, I was doing sets of 3 at 10lb below the weight I did on a Smith machine, including accounting for the differing weights of the bars. I think it's safe to say that for a given rep range, your weight on a real bench will be 10–15 lb below that of a Smith machine. (from Quora)"

"I can 1RM 140kg on the free weight bench and 1RM 160kg on a Smith machine."

But I can also dig up counter-examples.

"I could load 140 kg on a decline close grip smith machine when my bench press max at the time was 90 kg".

"... I can lift 70 KG on a bench press Smith machine but only 30 kg on free weight."

To summarize, one can bench press more weight on a Smith machine than on a squat rack. So yes, the smith machine is way easier. But why can you push more weight on the smith machine? And why do some people struggle to lift significantly less when switching to free weights?

Let's dig into that.

The Water Bucket Theory and Smith Machine

Smith Machines are used for guided weightlifting exercises. The main frame consists of two vertical guide rails, and the barbell can only move vertically. Certain smith machines have an angle to better replicate the trajectory of movement the human body would take. This design allows for a safe and controlled workout experience, minimizing the risk of injury for those new to resistance training units.

So, when you do a bench press on a smith machine, your core and stabilizing muscles don't need to assist in steadying the barbell. You are using only your pecs to lift the weights.

Your core and stabilizer muscles are the "short board" of your bench press "water bucket." When you try to eliminate machine assistance, these muscles will affect your overall bench press ability. The Smith machine compensates for these muscles so that you can push more weight and focus on better chest muscle growth.

How To Use The Smith Machine？

Compared to free weights, the smith machine is easy to learn and beginner-friendly. Beginners can use it directly because the barbell can only move up and down along the guide rails. However, this feature also causes some problems because its movement path does not correspond to the natural path of human movement. We will talk about these issues together, one by one.

Can You Deadlift On A Smith Machine?

Deadlifting on a smith machine is different from free weights. The Smith machine does not allow resting the plates on the ground, meaning for some individuals, the height to begin the lift may be too high. Some angled smith machines do not track in a straight line, so you move closer to your shins as you execute the lift and hitch off the machine. However, the smith machine has its own indigent advantage.

Smith machine is way safer for beginners. Using a barbell deadlift is definitely more advanced for beginners, and you have to balance whenever you have the weight up. But you won't need to worry about this problem using the machine.

"I've been deadlifting on the Smith machine for 5 years now. I can deadlift 475 lbs on the Smith machine, and I'm pretty big. My gym didn't have barbells, and my feeling like it was safer to use is why I started deadlifting with it. And thankfully so because if I had taken these people's advice and not used the Smith machine to deadlift, I would have missed out on many size and muscle gains.(from Quora)"

I usually begin with the bar at waist-high, which allows me to lower the bar before performing the actual deadlift. I think this adds some extra difficulty to the deadlift and gets my muscles to wake up just before I use them. With the barbell deadlift, you're lifting the weight straight up. On the SmithSmith machine, at the waist level, you lower it under control and bring it back up, so you're working more with that same weight.

How Do You Do RDL On The Smith Machine?

The Smith machine RDL is a great way to work the posterior chain, especially the hamstrings and glutes. Because it's stable, this machine is perfect for beginners, people who suffer from injuries, and anyone who wants to isolate these muscle groups effectively.

And there is something you need to know before you do a proper RDL.

Avoid these common mistakes:

NOT Maintain a Straight Back

Always focus on proper posture to avoid spinal injury.

Excessive Knee Bending

Avoid it! Keep knees slightly bent to emphasize the hip hinge and prevent over-engaging the quads.

DO NOT Control the Movement Pace

Remember to perform each rep slowly, focusing on the muscle stretch to maximize effectiveness and reduce injury risk.

NOT Gradually Increase Weight

Start with small weights to perfect your form and avoid overloading the muscles too soon.

How To Squat On The Smith Machine?

Are Smith machine squats good? Yes, the Smith machine is great for beginners because it makes you so much more stable.

The bar is locked into the plane of motion, so you don't have to think about balance all the time or keep your core super tight as you do with a barbell squat. That's a lot safer and easier for beginners.

That should mean you can genuinely stack the bar and push yourself without the concern of balance.

You can also focus on individual muscles more precisely. If you slide your feet a little forward, you'll target your glutes and hamstrings a lot more. However, when you put your feet directly beneath the bar, you'll notice that your quads are doing most of the work.

Tips for Smith Machine Squat Here:

Getting started

First, raise the bar to a suitable height (above your shoulder) and rest it comfortably on your upper traps (not on your neck!). Your feet should be spaced a little wider than shoulder width.

Perform

Unrack the bar, take a deep breath, brace your core, and squat down. Try to keep your knees aligned with your toes. When you push back up, push through your heels and your toes. Make sure to squeeze your glutes at the top.

Form Tips

Keep your feet positioned well—don't let them hang directly underneath you. Also, ensure the bar rests on your traps, not your neck. And don't rush! Move through the entire range of motion — don't shorten it.

Except normal squats, I also recommend two squat variations. You may already have heard of them, but you should avoid some common mistakes.

Smith Machine Split Squat:

Here is some common mistake you should avoid.

Front Knee Coming Too Far Forward

Make sure the front knee covers the toes, not flexing past them.

Back Arch

No excessive forward lean; keep a neutral spine.

Knees Cave In

Keep knees in line with toes — prevent improper strain on the knee joint.

Improper foot placement

Too far or too close to the barbell can hinder efficiency and safety. Ensure a steady and stable position to maintain control during the lift.

Excessive Dependency on Machine Stability

Though the Smith machine offers stability, your core and legs should be engaged to maintain control and balance.

Smith Machine Sissy Squat

Here is some common mistake you should avoide

Allowing the Knees to Cave In

Your knees should be in line with your toes. Knees collapsing inward puts pressure on the knees and lower body joints.

Overarching the Back

Carrying too much arch in the lower back can strain the spine. Concentrate on your core activation and a neutral spine.

Not Use Full Range of Motion

You won't get the full benefits of the squat if you don't squat low enough. Lower your body as low as your flexibility and control permit for maximum quad activation.

Leaning Too Far Back

If you lean back too far, you jeopardize the movement's form. Make sure to lean back slightly, but never so much that you lose control.

Anyway, smith machine squats are great for beginners, individuals healing from an injury, and advanced lifters looking to gain muscle hypertrophy.

How To Do Hip Thrusts On The Smith Machine

One significant advantage of using the smith machine for hip thrusts is that it provides extra stability.

It is especially beneficial for beginners, as you can center on your form and work your glutes without balancing a barbell. Also, because the barbell moves on a fixed path, you don't need to worry about controlling it, which can help lower the chance of straining your lower back, especially when you're pushing heavier weights.

That added stability allows you to focus on your glutes and hamstrings and ensure you are making the most of each rep.

Here are five common mistakes you should avoid

Incorrect Foot Placement

If your feet are too close or far away from your bench, you can weaken butt activation. Ensure your feet are shoulder-width apart and knees aligned over the same, forming a 90-degree angle.

Overarching the Lower Back

Your lower back doesn't need to be under strain when you get up, and arching your back too much can lead to injury, too—maintaining a natural neutral position of your back throughout the exercise without hyperextending.

Partial Hip Extension

Some people fail to fully extend their hips at the top of the movement, making the exercise less effective. Be sure to raise your hips so your body makes a straight line from shoulders to knees.

Knees Caving In or Flaring Out

Be mindful of keeping your knees moving along the line of your toes. Letting your knees Cave in or flare out puts tension on your knees and takes the emphasis off your glutes.

Lack of stabiliIt's crucial to aim for evenness throughout this exercise. Ensure that your upper back and shoulders remain pressed against the bench so your body doesn't sway or swing. Don't lean on momentum to grind out the reps.

How Do You Do Good Mornings On The Smith Machine？

You've probably seen other people doing Barbell Good Mornings at the gym. This is a popular exercise for athletes and runners alike, as it's more than a show of strength—it's one of the most effective ways to strengthen your hip hinge mechanics while isolating the posterior chain. It also adds the benefits of dynamic stretching and anti-stretch resistance training.

That said, let me be clear: Good Mornings are a technical movement. For novices or those with suboptimal core stability, spinal rounding or overextension often show up, making the exercise more likely to cause injury.

The smith machine's fixed track makes the barbell's path more stable and controlled, so you can focus on moving through your hips with proper form without worrying about throwing off your balance.

The exercise is excellent if you're recovering from an injury or are gradually building your way back up to full strength. It lessens the demand on your core stability and provides a safe and controlled environment to restore your strength.

Here are some common mistakes and advice on how to avoid them:

Excessive Knee Bend

Issue: Moving to descend into a squat-like position minimizes the hip hinge and the posterior chain activation.

Fix: Your knees have a tiny bend, but don't overdo it. Concentrate on pushing your hips back instead of letting your knees travel forward.

Rounding or Hyperextension of the Spine

Issue: Rounding the back or hyperextending it leads to a higher risk of spinal injuries.

Fix: Maintain a neutral spine throughout the movement. Slightly retrace your shoulder blades and brace your core. If your back rounds, reduce the weight and focus on your form. --On the quality of movement rather than heavy loads.

Not Pushing the Hips Back

Issue: You bend forward using your lower back rather than driving your hips back.

Fix: Picture "sitting" your hips back toward a wall behind you while maintaining an open chest.

Limited Range of Motion

Issue: Do not squat deep enough. Your back muscles, glutes, and hamstrings (posterior chato work less than they should.

Fix: Lower yourself until you feel a stretch in your hamstrings, but don't go so deep that your back loses its neutral position.

Improper Neck Position

Issue: Looking at the mirror in front of you or tucking your chin excessively puts strain on your neck.

Fix: Align your neck with your spine and gaze naturally straight and slightly down.

Failing to Engage the Core

Issue: Too relaxed a core causes too much stress on the lower back.

Fix: Take a deep breath before you start the movement, brace your core as if you're tightening a belt, and keep that tension throughout.