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Old 06-09-2014, 09:19 AM   #1
BendtheBar
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Default The Smith machine sucks

We all know the Smith machine sucks. With that said, there has to be some legit ways to use it. Let's hear yours.

I use the Smith machine to do inverted rows.
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Old 06-09-2014, 09:32 AM   #2
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I've used it for inverted rows too!

And I believe it can legitimately (and safely) be used for calf raises and shrugs. From what I've heard.

I've never done an actual "lift" in it (i.e., using it even remotely as intended). So perhaps I'm not very qualified to opine on it.
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Old 06-09-2014, 09:37 AM   #3
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I don't ever use it but this guy seems to like it.

http://www.t-nation.com/training/why...-smith-machine
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Old 06-09-2014, 09:38 AM   #4
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Hack squat seems to be ok. Regular squat and any push press motion...spit.
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Old 06-09-2014, 10:07 AM   #5
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Throughout the years I've used it at different times. Over time I have become a bit of a barbell centric lifter, meaning that i tend to lean heavily toward barbell movments when giving a choice. Having said that in the past i've used it for the following movements:
Rack Chins
Close Grip Bench press
Calf raises
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Old 06-09-2014, 12:11 PM   #6
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Ladder pushups. I do pushups to failure on the ground, then pushups to failure on the smith machine bar at the lowest setting. Every time I reach failure I lift the bar up one rung and do it again.

I'm generally not a fan of training to failure, but this is the only thing for which I've ever found the Smith machine useful.
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Old 06-09-2014, 01:15 PM   #7
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Bodyweight skull crushers, hang a v bar over it and do pull ups.

Quote:
Ladder pushups. I do pushups to failure on the ground, then pushups to failure on the smith machine bar at the lowest setting. Every time I reach failure I lift the bar up one rung and do it again.

I'm generally not a fan of training to failure, but this is the only thing for which I've ever found the Smith machine useful.
Love this idea! I need to find a way to implement it.
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Old 06-09-2014, 01:48 PM   #8
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I use it for shrugs also..

Oh and it makes a great place to hang my towel...
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Old 06-09-2014, 02:23 PM   #9
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I raise it to the highest position and use it to stretch my chest between bench press sets. (stand kinda under the bar with the bat behind the shoulder, reach back behind the bar, grab the rack, and pull). That's it right now, but I am considering using it as a finisher on bench press day to see if there is ANY strength benefit at all to using it.
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Old 06-09-2014, 04:42 PM   #10
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I used to use the Smith machine quite a bit when I first started out, simply because it made the lifts a bit easier, or at least feel that way. I think this is actually useful and important to a newbie, because if the lifts are too tough when just starting out, and one doesn't really have a support system (like MAB) one is more likely to quit.

Thus, I feel the Smith has some use to a lifter just starting out, even tho it of course has its faults. I reckon the danger is is that the lifter has to realize that they should graduate to barbells in a reasonable time frame.

The Crew Gym, where I train with the Crew, removed the Smith last year, along with the hack slide and the leg extension, as nobody used any of them whatsoever.
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