What Is a Smith Machine? Pros, Cons, and How to Use It Right
/“What’s the deal with the Smith machine? Is it helpful, or is it holding you back?”
This question comes up a lot – especially from swimmers, triathletes, and new athletes who are navigating commercial gyms. And while I don’t build training plans around machines, I’m not here to bash them either. So let’s break it down.
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What Is a Smith Machine?
The Smith machine is a piece of strength training equipment that consists of a barbell fixed within steel rails, allowing it to move strictly up and down in a straight line. Most commercial gym-goers have seen or used one – typically for squats, bench presses, or even overhead presses.
But who actually invented the Smith machine?
The original concept came from Jack LaLanne, a fitness pioneer who wanted a safer way to lift alone. He rigged up a barbell with vertical guide rails in his basement back in the 1950s. Later, a gym owner named Rudy Smith saw potential in the design and helped adapt it for commercial use. That’s how the machine got its name.
What Is a Smith Machine Used For?
The Smith machine is most commonly used for:
Squats
Bench press
Shoulder press
Split squats or lunges
Shrugs or calf raises
Since the bar travels on a fixed path, it’s often used when:
You don’t have a spotter
You want to isolate specific muscles
You’re recovering from injury and need more stability
Sounds helpful, right? Well, sort of.
Let’s take a deeper dive into the Smith machine pros and cons.
Smith Machine Benefits (When It Can Help)
I’ve worked with plenty of athletes over the years who, for one reason or another, relied on the Smith machine at some point. And there are situations where it makes sense:
✅ 1. Safer Lifting Without a Spotter
Because the bar can be racked at multiple points along the rail, it gives you a way to “bail out” if you fail a rep – especially during squats or bench presses.
✅ 2. Good for Learning Basic Patterns
Beginners may benefit from the controlled movement path while building strength and confidence. I sometimes use it when teaching mechanics to someone new to resistance training.
✅ 3. Isolation and Volume Work
Want to burn out your quads with a drop set of squats after a heavy free-weight session? The Smith machine can help safely push past fatigue – without compromising form too much.
✅ 4. Useful in Rehab or Stability-Limited Scenarios
For athletes recovering from an injury or working around a joint limitation, the fixed path can offer a controlled alternative to free weights.
Smith Machine Cons (What It Doesn’t Do Well)
Now let’s talk limitations – because the Smith machine isn’t a magic bullet, and for most athletes I coach, it’s not a core part of their strength program.
❌ 1. It Locks You Into One Path of Motion
The bar doesn’t allow for natural bar path variations. Your body’s unique structure and movement patterns get restricted. This can increase joint stress over time – especially in the knees, hips, or shoulders.
❌ 2. Less Muscle Recruitment
Free weights require you to stabilize through multiple planes of movement – which activates more muscle groups. The Smith machine does some of that stabilizing for you, which limits total-body benefit.
❌ 3. Teaches Non-Transferable Mechanics
Movements on the Smith machine don’t always translate well to athletic performance. For example, Smith machine squats often encourage a vertical torso and forward knee travel, which isn’t what we want in a real-life or sport-specific squat.
❌ 4. False Sense of Security
Athletes sometimes push heavier weights on the Smith machine than they can handle with free weights – which can create a mismatch in strength, mobility, and motor control.
Smarter Smith Machine Exercises for Swimmers & Athletes
I rarely program machine lifts, but I do modify bodyweight exercises using the Smith machine – especially during regressions or skill-building phases.
Here are two I often recommend:
Inverted Rows (Smith Machine)
Set the bar to about waist height. Lie underneath it, grip shoulder-width, and form a straight line from heels to shoulders. Hips up, eyes on the ceiling.
Pull your chest to the bar, squeeze your shoulder blades, lower with control.
Coach’s tip: Keep tension through the whole body. Great for upper-back strength, posture, and shoulder health.
Elevated Push-Ups (Smith Machine)
Not ready for floor push-ups? Start here. Set the bar at a challenging height and maintain a plank position.
Lower your mid-chest to the bar, lock out at the top. If your last two sets feel easy, drop the bar one notch lower next time.
Goal: Gradually work your way to full floor push-ups with perfect form.
So… What Are Smith Machines Good For?
In my coaching experience, here’s how I’ve seen the Smith machine used best:
As a complement – not a replacement – for free weight training
During rehab phases or deload weeks
For specific hypertrophy sets (like quad-focused squats or glute bridges)
For confidence building with newer lifters before they transition to barbells
But for swimmers, triathletes, or any athlete chasing real strength and athletic carryover?
You’re better served prioritizing free weights, functional tools (like kettlebells, sandbags, or battle ropes), and movements that mimic real-world mechanics.
Final Take: Should You Use a Smith Machine?
If you’re asking yourself, “Should I use the Smith machine?” here’s my honest take:
It’s a tool, not a foundation.
Use it strategically, not dependently.
If it fits your goal and training phase – great.
But don’t let it replace the core principles of strength training: stability, control, mobility, and skill under load.
And that’s the real bottom line.
The Smith machine can add value in certain cases – especially for volume work, rehab, or safety.
For long-term athletic development, free weight training beats machine-based training nearly every time.
Stick to the fundamentals. Learn proper mechanics. Build strength you can actually use – not just inside a fixed track.
If you’re building out a training routine and wondering where machines fit in – let’s talk. Sometimes, your best progress comes from subtracting, not adding.
About the Author:
Dan Daly is a CSCS-certified strength coach and former collegiate swimmer who has worked with everyone from first-time swimmers to Olympic Trial qualifiers. Founder of Train Daly and creator of the Advanced Swimming Performance System, Dan combines technique-first coaching with sustainable, evidence-based strength training.