Good Smith Exercises?

Bigger Stronger Leaner Competitive Bodybuilding
1

I know that most everyone round these here parts hates the Smith, and when I see the knuckleheads at the FamilyFunCenter I belong to leaning into the thing at a 45 degree angle to do squats with 2 tens on the bar, it makes sense, but…

Are there (in everyone’s humble opinion) any exercises that the Smith is good for? Personally, front squats make it into my leg day routine a lot more when I can concentrate on the movement, and not focus 98% of my effort on keeping the damn bar perched on my clavicles and away from my throat. Also, standing calf raises (on a sall box or one of those step things I liberate from the aerobics room) are a welcome change from doing them on the hack squat machine. (Because said FamilyFunCenter has not seen fit to purchase a normal calf machine.)

Any thoughts?

2

my favorite smith machine exercise is probably walking away from the smith machine

but really though, it’s good if you’re doing isometric or ballistic training, it’s a lot easier to catch a bar on the smith than one just flying above your head.

3

Four I like, after removing the counterweight cables.

  1. Choke bands to bottom rack support and then over the bar sleeve and do speed BP. Might need to add a SMALL amount of weight.

  2. Speed squats. No box, drop and explode up. Can use a narrow stance and have feet in front of bar. Add some weight, no need for briefs or suit bottoms.

  3. Hang chains over end of bar, with bar at bottom of smith machine. Do pushups with bar across back.

  4. Use it as a pull-up bar.

4

Standing “Strip the Rack” Close Grip Shoulder Presses a la Dave Tate’s Tool box.

5

It might be useful for calf raises or “plyo” bench presses.

6

[quote]Nate Dogg wrote:
It might be useful for calf raises or “plyo” bench presses.[/quote]

The CT Buff guy mentioned it also, pylometric bench presses.

http://www.t-nation.com/readTopic.do?id=459228

Check it out.

7

[quote]jackreape wrote:
3. Hang chains over end of bar, with bar at bottom of smith machine. Do pushups with bar across back.
[/quote]

Thanks! I hadn’t thought of that one.

I like to use the smith machine to anchor my feet for bodyweight glute/ham raises. Just put the bar in it’s lowest position and get some weight on it.

8

one arm shrugs.

9

I believe CT recommended it for explosive catch and release bench, as Nate mentioned.

10

I’ve never done it, but I’m still intrigued by the idea of doing a bench press followed by a heavy one arm negative on the way back down…