Smith Machine
The Smith Machine is a piece of equipment that resembles the squat rack. The main difference is the bar is locked between the rails so exercises are done on a fixed track.
There are very few circumstances if any that I would recommend using the Smith Machine. Definitely not for athletes!
Why Should Athlete’s Stay Away From The Smith Machine?
Unnatural Movements
The smith machine puts the body in unnatural positions. Because the bar is fixed, it does not allow the body to move freely. Furthermore, you are forced to adapt to the equipment. This can often lead to bad form and injury. Proper form in compound lifts is fundamental in developing proper movement patterns. The Smith Machine hinders that development because of the fixed bar path.
Prime Movers
When using the Smith Machine it mainly trains your prime movers. A prime mover is the biggest muscle responsible for the action. For instance the prime mover on a bench press is your chest. During exercise you also have the Antagonist muscle which works against the prime mover to stabilize the joint. For example, if you were doing a bicep curl the antagonist would be your triceps. You also have the synergist which helps the prime mover and the fixator which helps to stabilize the joint of the prime mover. Since the bar is fixed on a Smith Machine there is no need for your body to recruit the other types of movers other than the prime mover. This is terrible for development and can lead to muscular imbalances that can also lead to injuries for athletes.
Check out these great exercises for athlete’s
Transfer To Athletics
By this point you can probably put together why there is little carry over to your sport. The smith Machine forces you to train in faulty movement patterns which will not carry over to your sport or life in general. When training you want the exercises and movements you do to aid your performance. Athlete’s need to be balanced, strong, explosive and move well. You can make specific muscle groups stronger using the Smith Machine but it does not address any other area ultimately hindering the athlete.
If you want to get faster, stronger and better at your sport ditch the Smith Machine and focus on functional movements and exercises!
