The Smith machine has its place—but only when used with purpose. In this article, I break down what the Smith machine is, its pros and cons, and how swimmers can use it strategically to build upper-body strength and shoulder stability. Plus, I’ll show you two simple bodyweight progressions—Inverted Rows and Elevated Push-Ups—that I’ve used with swimmers of all levels. If you want strength that transfers to the pool, start by training smart on land.