This week’s Thursday Q&A comes from my friend Matt.  He’s new into lifting, especially when it comes to volume.  He explained to me that the only weight equipment he can access is a smith machine with plates and a rack of dumbbells.  Lou Skunt and I took a crack at his question. He asked:

“Would it even be worth it to do compound movements on a smith machine instead of with a barbell?”

J. Nyx

Here is what I said to him:

First, there is a ton you can do with dumbbells and a smith machine.  Since the smith machine decreases the number of stabilizer muscles used in the compound lifts, its less than ideal, but not doing them at all is worse.  I told him to use the smith machine as he would a barbell for some ofof h compounds, and be sure to supplement with the dumbbells.  I even gave him a suggestion to super set things, ex (1 set smith flat bench then immediately do DB incline bench or flys) I explained that the smith machine can be used to develop a body you can be proud of if you’re determined enough, and skipping things like squats and bench press on it would be foolish

Lou Skunt

Hey Matt, a Smith Machine and a rack of Dumbbells – that’s all you need to get started!

Dumbbells can be used to duplicate almost every barbell movement and allow for tremendous variety.

Yes, it’s absolutely worth it to perform compound lifts on a Smith Machine – especially at home, as it’s in a fixed position and it makes it easier to move plates and equipment around in a smaller space, as opposed to moving a long Olympic bar everywhere.

Here’s a list of Smith Machine Exercises that I would recommend:

– Squats: Tons of variety here… Shoulder width stance, Ballet stance, Knees together with feet placement out in front. Front or Rear bar position. Can squat deeper and safer if you put feet out in front. Ass to heel is very possible here.

– Lunge/One Leg Squat: With one leg on a bench or behind on the floor. Keep one leg out front and rep out up and down. Switch legs and go for it.

– Standing calf raises: Stand on a thick and heavy 6” wood block or equivalent. Place bar on traps.  Slow and controlled movement.  Get a deep stretch and then go all the way up with a hard squeeze, hold for 1-2 seconds, then back down. Change foot positions with each set (toes point straight ahead, toes in, toes out, etc.).

– Bench Press: Inclines, Flat and Declines. You can safely adjust where the bar hits your chest, collar bone, etc., along with a variety of grip positions.

– Shoulder Press: Seated position. Press to the rear, press to the front or combination of up and overs (front to back).

– Close Grip Bench Press: Excellent for triceps. Bring bar down to mid/lower chest and keep a grip at shoulder width or slightly closer.

– Upright rows: Close grip, shoulder width grip and wide grip positions.

– Shrugs: To the front or behind the back.

The safety of the Smith Machine can also allow you to more easily perform negatives, drop sets, partial reps, etc. which will help increase the intensity of your workouts.

Exercises not necessarily recommended on the smith machine: bent over rows, deadlifts, bicep curls, as the fixed position of the smith machine can put unnecessary stress on the lower back and joints. You can give these movements a try to see how your body responds, but pay very close attention to how you feel and how your joints articulate.  Note:  you can easily perform these movements (bent over rows, deadlifts, bicep curls) with your dumbbells for added safety and range of motion.