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Both are typically utilized during strength-training days due to their resistance (i.e.
weight) to help you build strength, power and muscle.
Ahead, we dive into the Smith machine versus free weights debate and which option is right for you.
certified personal trainer and founder ofAmanda Hart Wellness
What is a Smith machine?
While it might look intimidating, a Smith machine is basically an assisted barbell.
It looks like a metal rack with a guided barbell.
Utilizing a Smith machine can also help you nail your lifting form and offers ease of use.
She notes that another plus of using the Smith machine is controlling your tempo with your lifts.
A Smith machine offers consistent movement.
The guided motion can make it easier to maintain consistent form throughout the lift, says Hart.
The limited mobility youre able to achieve and access on a Smith machine can also be a negative.
For instance, the Smith machine can force you into unnatural movement.
certified personal trainer and founder ofAmanda Hart Wellness
Another thing to consider: Not all Smith machines are crafted to the exact same specifications.
Design differences can be a mild hindrance if you often visit different gyms, Dickson says.
Finally, Smith machines can lead to a lack of stability and balance during lifts.
What are free weights?
A gym wouldnt be a gym without these babies.
Free weights consist of dumbbells, barbells, and kettlebells.
Unlike Smith machines, these weights are not guided and allow for completely unrestricted movement, Hart says.
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Youl also see improved balance and coordination when using free weights compared to a Smith machine.
Thats because free weights require more stabilization and coordination,strengthening your coreand improving overall body control.
Theres a more likely chance of someone being able to make themind-body connectionwith free weights.
Nailing the proper form with free weights takes more time and practice.
More focus is required to learn the mechanics of free weights.
The best choice depends on your fitness level, goals, and experience.
Smith machine vs. free weights: Whats the difference?
This affects the muscles used, the level of stabilization required, and the overall training effect.
Youll engage more stabilizing muscles with free weights.
Which option is best for you?
The best choice depends on your fitness level, goals, and experience.
Free weights may also be better at muscle activation.
FAQ
Are Smith machines as good as free weights?
Unfortunately, a Smith machine is not a direct replacement for free weights.
Free weights offer superior benefits for muscle growth, functional strength, and overall athletic development, Hart says.
However, Smith machines can be helpful tools, especially for beginners or specific exercises.
Can you build muscle with a Smith machine?
Yes, you’re free to certainly build muscle with a Smith machine.
Because it utilizes resistance training, you’re able to build power and strength behind your lifts.
However, the restricted movement limits the potential for muscle growth compared to free weights, Hart says.
Is the Smith machine safe for beginners?
The guided bar offers safety, but proper instruction and form are still essential, Hart says.
Can the Smith machine replace free weights entirely?
The Smith machine is a more limited tool for strength training than free weights.
are things you simply cant get from the Smith machine, Dickson says.
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A comparison of muscle activation between a Smith machine and free weight bench press.
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