Function
The Smith Machine is a type of strength equipment that is used when you train with weights. It consists of one barbell that is maintained between two steel rails and can only move vertically. The advantages of the Smith Machine, as opposed to free weights, are that it's safer and you can lift more weight. This weight training device may have a weight rack in the back that helps stabilize the machine, or the barbell could be counterbalanced. The two steel rails on the side of the Smith Machine have a series of slots where the barbell can be hooked onto. This allows you to secure the barbell at any time, on any of the multiple racks, which is great for safety and allows you to perform multiple exercises. All you have to do is twist your wrists forward while your hands are on the barbell to hook it. There is also an automatic stop on the Smith Machine that allows you to have the barbell stop anywhere you want.
Exercises
The two exercises most performed on the Smith Machine are the bench press and squat. The bench press is a weight-training exercise in which you lie on your back on a bench and you lower the barbell onto your chest. You then push the barbell back up until your arms are straight and your elbows are locked. This exercise focuses on your pectoral muscles and also strengthens your anterior deltoids and triceps. The squat exercise places the Smith Machine's barbell across your shoulders as you stand under it. Once you have secured the barbell, you bend your knees while keeping your back straight. You continue to lower your body until your bottom has reached parallel with the ground. Once it has reached this point, you raise your body until your legs are straight and your knees are locked.
Effectiveness
The Smith Machine cannot be used for any exercises where the barbell moves in an arc, like bicep curls or triceps extensions. Because the Smith Machine is a stabilized machine, it lowers the ability to stabilize your muscles during weight training. According to WebMD, doing squats on the Smith Machine is ineffective, because the bar doesn't give, which isn't beneficial to your body. Because the Smith Machine is so stabilized, it allows you to lift more weight, but it doesn't make you stronger than lifting free weights.
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