Tips and precautions for the safe use of the Smith machine

Those who have gone or usually go to the gym regularly will surely know the Smith machine, also known as “the Multipower.” It is one of the devices we can frequently find in any gym on the planet. 

The Multipower is one of the most popular and used by both beginners and professionals. Since it allows performing countless exercises just by varying the movements we do with it, as well as the angle.

Visually, the Smith machine is a device made up of two vertical columns that include hydraulic rails serving as support for a bar horizontal steel bar that moves along these. It has the advantage that we can stop the bar at any moment thanks to the different protrusions it has that act as hooks so the bar does not fall to the ground when released.

It is a very versatile machine that allows us to perform different movements. Among them, we can do raises, push-ups, presses, deadlifts, and, as we said, standing squats. Moreover, the Multipower allows the addition of benches and other elements that let us use it to do all kinds of exercises. 

Although, on one hand, it is a powerful and versatile machine with which you can do many different exercises to get in shape, on the other hand, it must also be said that the Multipower has been heavily criticized by many people, including health professionals, because its abuse can be harmful and even deadly. 

But don't be scared, because, like everything in life, it must be used correctly and not do reckless things that can have consequences. That is why, in this article, we are going to show you how to use the Smith machine safely and give you the necessary tips and precautions so you can fully enjoy its benefits without compromising your health. 

How to use the Multipower safely?

The first thing you must keep in mind to use the Smith machine safely is that you must be aware of which exercise you want to perform. Thus, depending on the muscle groups you want to work, you can perform different exercises in different positions. 

For example, you do not work the same muscle groups when lifting weights as when doing squats. So, you must adapt the Multipower to the type of activity you are going to perform. And the most recommended thing is to learn to do the exercises correctly to avoid pain or injuries in different parts of the body due to muscle overloads. 

So, we are going to show you the main exercises usually performed on any Smith Machine so that you know how to perform them correctly and safely. By following our advice and precautions, you will make the most of this machine and drastically reduce the risk of injury. 

Likewise, you must rest when performing the different sets of repetitions of each exercise so that the heart rate does not spike excessively. If you start feeling dizzy, it is advisable to stop exercising and consult a doctor to rule out problems.

Doing squats with the Smith machine

It is the simplest exercise usually done on the Smith machine and the one most people start using it for. To do squats correctly, you just have to position the bar between the upper part of the back and the lower part of the neck to bear the weight of the bar. Do not place it directly on the neck, as you could injure yourself. 

Once you have the bar correctly positioned over the upper part of the back, you must move the legs slightly forward so that the feet are slightly forward to stabilize the position. 

At this point, you can already bend the hips backward and bend the knees with a slow movement but continuous to start working the muscle groups. When you reach the bottom, you must slowly return to the starting position pushing with your heels. And there you have it. Now you just need to adjust the machine's weight to your physical resistance and perform several sets of 10 or 15 repetitions of the same exercise. 

As a precaution, we will tell you that do not rush to increase the weight, since resistance is gained gradually, especially if your body is not used to doing squats. Therefore, you should increase the weight gradually as you see you can handle the weight without problems. 

Push-ups using the Multipower

Push-ups are one of the most complete exercises to perform when we want to get in shape and build upper body muscle. And, of course, the Smith machine can be adapted to perform different variations of this exercise, such as incline push-ups. However, this is usually done by more experienced individuals. 

The first thing you must do to perform this exercise correctly is adjust the bar to the appropriate height and secure it to prevent it from moving during the activity. Then, position yourself in front of it and lean your body while holding the bar. 

Our advice is that you should always grip the bar with your hands spaced slightly wider than shoulder-width apart. Also, you must keep your entire body as straight as possible to allow even weight distribution between both arms. To make the most of this exercise's potential, it is vital to engage your torso while bending your elbows and lowering your chest. 

Now, you just have to do several sets of 10 or 15 push-up repetitions. Adjust the bar weight according to your current abilities and increase the load as you feel your arms getting stronger. But remember, you should not push your limits. 

Bench Press with the Multipower

It is a slightly more advanced exercise that allows you to work a specific muscle group, so you only have a single range of motion: from top to bottom. You must not break the initial position or unbalance yourself, as you risk injury. 

To perform this exercise, you must take a bench and place it inside the machine Smith, to be able to lie down, and keep your back against it. The bar should be above you. The movement to perform is hold the bar with your palms facing up keeping a distance between them that is slightly wider than your shoulder width. 

Maintaining this position, you must slowly lift the bar above your head until your arms are fully extended. Then, you just have to slowly lower the bar until it is very close to your chest. It is recommended to perform several sets of 10 or 15 repetitions and respect the rest time between them to avoid muscle overloads and even injuries. 

Shoulder press with the Smith machine

It is another exercise that helps increase the strength of the muscle groups in the upper body, especially the shoulders. To perform the exercise, you must sit on a bench and position yourself with a straight back and grab the bar with your hands, which should be spaced slightly wider than shoulder-width apart. If you don't consider this point, you won't be exercising the correct muscles, and you risk injury.