Weight of the Smith Rack Rod
Smith rack barbell bars typically weigh between 15kg and 30kg. Due to the friction of the marbles within the Smith rack system, the actual weight of the Smith rack – related dumbbells might even reach 30kg. These bars come in various weights, with 15kg being the most common. The weights of the iron – pieces at the end of the bar also vary; some are lighter than the bar itself, while others have the same weight. In some Smith machines, because of their unique internal structures, they can balance their own weight, effectively making the bar’s weight 0kg during use, and only the weight of the counterweight block needs to be considered.
Smith Rack Exercise Parts and Methods
1. Chest Exercises
First, set up the Smith machine bench flat. Adjust the height of the barbell so that you can fully extend your arms and touch it when lying down. Select an appropriate weight and lie on the flat bench. Rotate your wrists back to hold the barbell, with a grip distance slightly wider than shoulder – width. After unlocking the barbell from the rack, hold it directly above you with your arms locked. Then, inhale and slowly lower the barbell until it almost touches your chest. After a short pause, use the strength of your chest muscles to push the barbell back up to its initial position while exhaling. Pause at the highest position to lock your arms, and then slowly lower it again. Repeat the movement and re – lock the barbell back into the rack after the exercise.
2. Hip and Leg Exercises
For the Smith deep squat, stand with your feet slightly in front of your body and shoulder – width apart, and position the barbell diagonally. Squat down, feeling the contraction force in your hips, and try to do a full squat instead of a half – squat. The Smith straight leg pull is a necessary exercise for the hips and legs, which has an obvious stimulating effect on the glutes and legs. Using the Smith equipment allows for better weight control, enabling you to slowly feel the contraction of the glutes and femur. You can also use the decreasing – group method, removing weight after completing a group and continuing. Single – leg Smith hard pull is worth a try for girls. The stimulation of the buttocks is more obvious compared to the normal straight – legged hard pull. You can start without weight and then hold a small dumbbell to increase the weight, gradually increasing the weight and stimulation intensity with the Smith machine. For the single – leg arrow squat, in a normal arrow squat, the stroke is limited by the ground, and the knee can touch the ground, providing sufficient stimulation to the hips and legs.
3. Shoulder Exercises
The Smith barbell push – up is a variation of the barbell push – up. Using the fixed – track Smith machine for shoulder push – ups is suitable for beginners. You can perform it standing or seated, but it is recommended to sit on a bench with a leaning plate for better stability and safety, allowing you to focus more on your deltoids. Sit on a low – backrest bench inside the Smith machine rack with your feet flat on the floor and shoulder – width apart. Hold the barbell bar squarely with your palms forward and a wide grip, keeping your head straight and eyes forward. Rotate the barbell, unlock it from the Smith rack, and place it at shoulder height. Push the barbell straight up overhead with force and speed, contract your shoulders at the top, and then slowly lower the barbell back to its starting position.
Differences between Smith Rack and Free Squat Rack
1. Overall Muscle Activity
During free squats, the body cannot rely on any equipment to maintain balance. As a result, the activity of the biceps femoris, gastrocnemius, and mid – diaphragm is significantly higher than during Smith squats. Although there is no difference in the activity of other muscles between the two movements, the overall average muscle activity during free squats increases by 43%. In this regard, free squats are superior to Smith machine squats.
2. Training Weight
Free squats require not only controlling the barbell’s up – and – down movement but also relying on one’s own strength to maintain balance. The Smith machine, on the other hand, effectively solves the balance problem. Undoubtedly, for the same person, the training weight during Smith machine squats is greater than that during free squats.
3. Training Parts
The standing position during Smith machine squats is slightly different from that during free squats. When using the Smith machine, even if your back is against the barbell bar, your feet are in front, and your body is diagonal, you will not lose balance. When the barbell is lowered to the lowest point, the thighs and calves can form a 90 – degree angle. In contrast, during free squats, the feet must be as close to the body’s center of gravity as possible, and when the barbell is lowered to the lowest point, the knees will reach the toes.
Differences between Smith Rack and Gantry
The gantry is essentially an equipment that adds some features of small birds and integrated trainers based on the Smith machine. It is more affordable and suitable for units or individuals with limited budgets. However, it is not as professional in training as the Smith machine, and its safety factor cannot be compared with that of the Smith machine. Unless a well – known brand of fitness equipment is chosen, in which case the price is also higher than that of the Smith machine. Currently, on the market, there are cheaper gantry options, but their quality and safety requirements are not particularly high.
