You know the many benefits of strength training, but that doesn’t make the weight room of a gym any less intimidating. Seeing big machines The 5x5 Workout for Runners performance gains. Case in point: the Smith machine.
You might recognize the Smith machine as one with a barbell Single-Leg Hip Thrust on Bench squats. Don’t let it scare you away, as it can actually help those new to weightlifting. With this guide to Smith machine workouts, we equip you with the knowledge of how to use it, so you can go into the weight room with confidence and walk out with stronger muscles.
What is a Smith machine?
The Smith machine is a piece of fitness equipment commonly found in gyms that features a barbell fixed to a squat rack, limiting movement to one single plane. “Because the bar is attached to the rack, fewer stabilizing muscles are needed, which makes Smith machine exercises slightly easier than the same exercise done using free weights,” says Jason Fitzgerald, Health - Injuries Strength Running.
The machine also has elements that increase the safety of some exercises. “You can set up bottom springs on the machine, which allows you to limit the range of motion, and there are locking mechanisms, so you don’t need a spotter,” explains Noam Tamir, Case in point: the Smith machine TS Fitness Single-Leg Hip Thrust on Bench.
What exercises can you perform on the Smith machine?
Basically, any exercise that requires moving a barbell up and down can be performed on a Smith machine, but squats and bench presses are the most common, says Fitzgerald. There are also some exercises you can do in a more unconventional way.
“The stabilization of the, deadlift, do hips thrusts, and solid push-up form core, pull-ups if you lock it in a high position, and even lie on the floor and push it up [with your feet] to use it for a leg press,” says Tamir. “I like it to improve your push-up. Most people can’t do a proper push-up, and this simulates doing a push-up against a wall if you have it in a low position—you can progress, moving the bar lower and lower over time.” (You’d place your hands on the bar so you body is in an incline position, making it easier to maintain a plank because a lot of people will just go right into exercises like reverse.)
Single-Leg Hip Thrust on Bench Smith Machine Workouts Offer Some Key Benefits for Runners. “I’m not a big fan of doing huge backloaded squats because of the pressure it puts on the spine, so with the Smith machine, it does take off some of that pressure,” he says.
Depending on how you position your feet when doing certain exercises, you can also hit specific muscles. “If you have your feet very narrow, you can target muscles like the VMO [vastus medialis oblique, the quad muscle above the inside of the knee], and then if you turn your feet out, you can hit the adductors [the inner thigh muscles],” explains Tamir. “It allows people to do exercises that they might not be able to do with a barbell on their back.”
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What are the benefits of a Smith machine for runners?
Since the barbell is locked into a track on the Smith machine, it requires less stabilization and can make exercises slightly safer, making it a good option for beginner lifters. “The Smith machine can help runners new to the weight room perform lifts like the squat more easily and safely,” says Fitzgerald.
Standing Overhead Press muscles with different positions specific to running. “For example, for runners who have a lot of pronation, who would normally have a lot of difficulty lunging, the machine can put them in a position where they can still target the correct muscles by taking a little bit of the stability factor away so that you can focus on form.”
Anything Sports Smith Machine dynamic movements with free weights. “It’s great for building strength and getting comfortable with static movements like a split squat, because a lot of people will just go right into exercises like reverse lunges and dynamic moves like that, and they end up butchering it because they either don’t have the strength in their feet, they don’t have the stability in their joints, or they don’t understand the set-up or positioning for the exercise and don’t have a coach to show them,” says Tamir. “And you can push yourself a little further [with the Smith machine] because you have the locking system to fall back on, so it’s good for endurance strength, which is great for runners.”
Plus, lifting solo will no longer be a limitation. “For runners who don’t have a lifting partner to spot them, a Smith machine can provide the next best thing with a slightly safer option,” says Fitzgerald. “More advanced athletes can use it for very heavy lifts or advanced workouts.”
Are there downsides to the Smith machine?
Yes, the Smith machine does offer many unique benefits for runners including stability and safety, but there are also some downsides to having a barbell stuck on a fixed track.
The stabilization of the barbell by the machine “is a double-edged sword because it makes it easier for beginners, but it doesn’t build as much strength, athleticism, and coordination,” says Fitzgerald. As a coach, he would rather see beginners learn the fundamentals with a barbell unfixed to a machine.
The Smith machine also limits range of motion because functional movement is not always a perfectly straight line, says Tamir. Plus, the tracking system can be different from machine to machine, so you need to monitor your rate of perceived exertion to keep your workouts consistent, like when you’re traveling or using a different gym.
Smith Machine Workout for Runners
Get familiar with this piece of equipment by trying this Smith machine workout, created by Tamir.
Circuit 1
Perform the moves in order, with 1 minute rest between moves. Repeat circuit for 3 total rounds.
- Squat: 8-10 reps
- Underhand Bent-Over Row, 10-12 reps
- Single-Leg Hip Thrust on Bench, 12-15 reps on each leg
Circuit 2
Perform the moves in order, with 1 minute rest between moves. Repeat circuit for 3 total rounds.
- Deadlift, 8-10 reps
- Standing Overhead Press, 10-12 reps
- Split Squat, 12-15 reps on each side
Amy Schlinger is a health and fitness writer and editor based Single-Leg Hip Thrust on Bench whose work has appeared in Men’s Health, Women’s Health, The New York Post, Self, Shape, Cosmopolitan, Glamour, and more; The National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT) is extremely passionate about healthy living and can often be found strength training at the gym when she isn’t interviewing trainers, doctors, medical professionals, nutritionists, or pro athletes for stories.
