Step 1: Set the bar to collarbone height and grab it with a shoulder-width grip. Place your feet further forwards to work your glutes, or keep them close to your centre of gravity for more quad emphasis.

Unlike the barbell version, you can safely change your foot position to emphasize certain regions of your legs. Want muscular legs fast? Then you, my friend, need to try the scientifically-proven Smith machine squat. Main muscles: Quads, glutes, spinal erectors Here are the top 9 Smith machine weight lifting exercises to level up your physique: 1. Now that you know how to use a smith machine, it's time to start pumping iron. Then finish by lowering the bar onto the hooks. Perform your set and then rotate your wrists in the opposite direction (to line the bar up with the hooks). Lift the barbell upwards first, and then rotate your wrists away from the hooks to unrack it.ħ. Grab with the bar with an appropriate grip for the specific exercise.Ħ. Set the safety catches to just below this position.ĥ. Take note of the lowest position that the bar travels to during the movement.ģ. Perform a few sets of the exercise with just the empty bar.Ģ. Here's how to use Smith machine stations the right way:ġ. So, to keep you safe and speed up your results, I wrote this quick guide. And even after years of training, people still manage to get it wrong. How do you use a Smith machine? It's one of our most frequently asked questions. Because throughout my 10+ year lifting career, I've heard more Smith machine jokes than I have 'your mum' jokes. If there is, then I certainly haven't seen it.

Is there any piece of gym equipment that's more controversial than the Smith machine?

Smith machine exercises: The bottom line.

How many calories does the Smith machine burn?.

Which way do I face on an angled Smith machine?.

Should you use uneven weights on a Smith machine?.

Can you do Starting Strength on a Smith machine?.

How do I set the Smith machine safety stops?.

Where can I get a Smith machine workout poster?.

What are the best Smith machine exercises for women?.

What muscles does the Smith machine work?.

How to use Smith machine systems safely.

With this log you will be able to print off as many sheets as required to track this workout. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).Īll routines benefit from changing the sets, weight and reps week to week. Carbohydrates and protein during and after a workout for muscle recovery. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit.

Please see the nutrition section to learn about protein, carbohydrates and fats. I am just experimenting with this and using my very basic knowledge to build a workout based around the needs of my schedule, my body and my equipment at home.Ī planned nutritional meal plan is one of the most important aspects of any body composition change.

Marcy smith machine exercise chart