September 14, 2023 4 min read
A Smith machine is a type of exercise equipment used in weightlifting. It consists of a barbell that slides up and down along vertical steel rails, allowing the user to perform various exercises with greater control and safety. The barbell is typically attached to a weight stack at one end, making it easier to adjust the resistance level. The Smith machine is named after its inventor, Jack LaLanne, who first developed the device in the 1940s.Shop The Collection: Smith Machines
The Smith machine is popular among both experienced and novice lifters, as it provides an effective way to improve strength and muscle development while minimizing the risk of injury. The machine allows users to focus on one specific muscle group at a time, and can be used to perform a wide variety of exercises, including squats, deadlifts, presses, rows, and pull-ups.Shop The Gear: Altas M810 All-in-One Functional Smith Trainer, $3,649.99 USD
Using a Smith machine can help athletes improve their overall performance by strengthening the muscles needed for their chosen sport. The machine is particularly helpful for those involved in contact sports, such as football or rugby, as it offers a controlled environment for lifting weights, reducing the risk of injury. Additionally, the Smith machine offers a wide range of exercises that can target specific muscle groups, helping athletes to focus on improving their weaknesses.Shop The Collection: Altas Strength
For athletes who are looking to increase their speed and agility, the Smith machine can be a great tool. The machine allows athletes to lift heavier weights than they would normally be able to handle, which can help them build muscle and strength more quickly. Additionally, using the Smith machine to perform explosive exercises, such as plyometrics, can help athletes develop the power and speed needed to excel in their sport.Shop The Gear: Altas Strength AL-3058 All-in-One Smith Trainer Machine, $3,149.99 USD
There are a number of exercises that can be performed on a Smith machine to help improve athletic performance. Below are some of the most beneficial Smith machine exercises for athletes:
Squats on a Smith machine are an excellent exercise for athletes, as they target the glutes, quads, and calves, while also engaging the core muscles. Squats can help build strength and power in the lower body, which is essential for running and jumping. To perform a squat on a Smith machine, stand facing away from the machine with your feet shoulder-width apart. Place your hands on the bar and slowly push your hips back as you lower into a squat position. Make sure to keep your chest up and your knees behind your toes. Push through your heels to return to the starting position.
The overhead press is a great exercise for building upper body strength and power. To perform an overhead press on a Smith machine, start by standing with your feet hip-width apart. Grip the barbell with an overhand grip and raise it above your head until your arms are fully extended. Lower the barbell back down to your chin and repeat. Make sure to keep your core engaged and your back straight throughout the exercise.
The bench press is another excellent exercise for athletes, as it targets the chest, shoulders, and triceps. To perform a bench press on a Smith machine, lie on the bench with your feet flat on the floor. Grip the barbell with an overhand grip and lower the barbell down to your chest. Push the barbell up until your arms are fully extended, then lower it back down to your chest. Make sure to keep your core tight and your back flat against the bench throughout the exercise.
Pull-ups are an excellent exercise for building upper body strength and power. To perform a pull-up on a Smith machine, grasp the bar with an overhand grip and pull your body up until your chin is above the bar. Slowly lower your body back down to the starting position and repeat. Make sure to keep your core engaged and your body in a straight line throughout the exercise.
Deadlifts are another great exercise for athletes, as they target the glutes, hamstrings, and lower back. To perform a deadlift on a Smith machine, set the barbell at hip height. Stand with your feet hip-width apart and grip the bar with an overhand grip. Hinge at the hips and bend your knees to lower the barbell to the floor, keeping your back straight and your core engaged. Push through your heels to return to the standing position. Make sure to keep your core engaged and your back straight throughout the exercise.
Lunges are a great exercise for strengthening the quadriceps, hamstrings, and glutes, and improving balance and coordination. To perform a lunge on a Smith machine, stand facing away from the machine with your feet together. Step forward with one foot and lower your body until your front knee is bent to 90 degrees. Push off your front heel to return to the starting position and repeat with the other leg. Make sure to keep your core engaged and your back straight throughout the exercise.
Although using a Smith machine can be a great way to improve athletic performance, it is important to use the machine safely. Here are some tips for using a Smith machine safely:
It is also important to consult with a qualified fitness professional before using a Smith machine, as they will be able to provide guidance on proper technique and offer advice on the best exercises for your particular goals.
Using a Smith machine can be a great way to improve athletic performance, as it allows athletes to target specific muscle groups while minimizing the risk of injury. The machine offers a wide range of exercises that can help athletes build strength and power, and can be used to perform explosive movements, such as plyometrics. It is important to use the machine safely and consult with a qualified fitness professional for guidance on proper technique and exercises.