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Smith Machines: 5 Fast Facts

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Fact #1. A Smith machine consists of a barbell that is fixed between steel rails. It allows for vertical movement, while preventing any forward-backward or side-to-side movement. Most also have some form of hooks to lock the weight in place anywhere during the lift. This design offers a number of benefits over free-weight squats.
Fact #2. Since Smith machines only allow for vertical movement, they provide users with an unmatched level of stability. This makes the lift safer. Users don't have to worry about steadying the load themselves, making it ideal for people new to strength training. This can considerably cut down on the chances of injury.
Fact #3. Weightlifters can use Smith machines for a large variety of different exercises, not just squats. Common exercises include bench presses, military presses, behind the neck presses, bent rows, and more. This makes it a very useful piece of machinery and ideal for the home gym.
Fact #4. One of the most valuable benefits of these machines is the ability to lift heavy weights without the aid of a spotter. Let's face it, it's not always possible to have a workout buddy every time you want to perform high-weight exercises. These machines allow you to safely bench or squat heavy weights without having to worry about not being able to complete the lift and dropping the weight on yourself.
Fact #5. Sometimes you need to think outside of the box when figuring out what kind of exercises you can do on your machine. It isn't all about adding weight to the bar. They're ideal for a range of body weight exercises, as well. Set the bar at roughly hip level and you can use it to perform triceps dips. If you keep the bar right around the same height, but get in a prone position below it, you can use it to perform reverse rows.
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