This has been one of the machines that I am reluctant to try. Now I'm all pept up to go out to my planet fitness and give this a full trial! I'm a 70-year-old woman who's done weights off and on for 40 years and believe me folks you need to keep it up or you lose it.
100% of everyone that has ever touched this machine as reluctant to try it at first. I was going to planet fitness for a year before I got over how intimidating it looked. What I finally did was go there at 1-2 in the morning, just with the goal of learning it. My thought process was "well, if I look like an idiot, at least nobody will be there to see it.", in hindsight, I was being immature. I hope you've gotten the opportunity to have fun using the smith-machines, they're definitely one of my favorite machines in any gym.
Thank you for the video. I was REALLY intimidated to try this machine; however, after your video, I feel confident in trying out some of the exercises. Thank you for helping out us newbies by not talking down to us.
Hi, fmlaugust. I’m so glad this video could help you feel less intimidated! Once you try a few exercises on the smith machine out, you’ll get the hang of it and might even make it a staple in your routine ☺️. Of course. Want to make sure everyone feels comfortable and confident in the gym. Let me know how it goes! 💪🏼
The only way to fail at the gym is to focus on others. A little over two months back in the gym at planet fitness and I was nervous as hell.. until I stopped caring about others. Happy lifting and crushing calories lol
Thank you. I was doing the hip thrust wrong. I was putting the middle of my back on the bench, I was doing it at the top of my back. Now tomorrow I will try it right, and see if it doesn't feel better. I just decided I would do bridges instead, because I felt it more in my glutes, but maybe if I'm positioned right for hip thrusts I will feel it more in my glutes. 👍
Thank you! With new machines I like to sneak in early morning, the gym is usually empty. Then I can experiment a little without feeling awkward. Your videos help a lot in advance!
You’re welcome! That’s an excellent way to go about getting the machines. Totally worth waking up earlier. Happy these videos could help. Keep up the good work!
Don't forget you can use the adjustable safety stops instead of the hooks when doing exercises such as bent-over rows, upright rows, shrugs, and dead-lifts to name a few. It's easier to just set the weight down than it is to rotate the bar to engage the hooks, especially if you're tired or if you have to put the weight down quickly.
Signed up recently to planet fitness for tanning specifically. But noticed a lot of smith machines and benches for each machine. I never use smiths at 24 hour fitness because there’s usually only one. I can’t wait to try all these smiths workout variations including hip thrusts at Planet to get my moneys worth. Thanks for sharing!
I know many people have said it, but thank you!! This video was so educational and comprehensive without a hint of judgment, it really helped me find the confidence to finally hit the smith!
Thank you for all your videos. I’m learning a great deal from your great descriptions and examples. So many talk over our heads but your vids are easy to understand.
Hey, Orven! Thanks for leaving such a nice comment. It’s my pleasure and means the world to me that you’re learning from my videos! More are on the way!
Thank you for this video! I've been working out pretty consistently the last 3 months, but mainly with DBs and BBs because I've been intimidated by the smith machine. I recently incorporated smith machine squats, dead lifts and back rows and WOW, the results have been great. Really appreciate you making this, it's made a huge improvement in my routine.
Hi Kev!!! I commented on your video on how to use gym equipment a few years ago. And where I am today? Is all thanks to you!!! God bless you!! Your videos have helped me go to the gym and change in so many ways, and soon, I will be enrolling in the army. I don't think I would've been able to if it wasn't for you!! Thank you!!!❤
WOW! That’s incredible 🥹! I’m so honored to have been a part of your fitness in that amazing way. Thank you so much for reaching out and sharing because it means so much to me that my videos are making a lasting impact! It was you though who put in all the work in the gym 💪, so congratulations on being so committed and for heading onto this next big chapter. I wish you luck and will never forget you and how you made me feel today! ☺️
I’ve always used free bar and now that I’m PF member I was afraid of the Smith machine. I’m going to give it a try. I was missing Olympic bar so much! I think I’ll start to use for upper body exercises too it will be safer then the dumbbells. Thanks
Thank you so much for this! I feel so intimidated by this machine, it helps to at least know how to use it.. now to muster up the courage to try it next time I go! Or maybe the next time after that! 😅
This was exactly the video that I needed. I hate Planet Fitness but I'm locked in at $10 a month. I thought my gains were going to suffer, and they still will, but for overcrowding, and not through shitty technique.
The thing that confuses me most is the angle. My PF has the same model of Smith Machine as you're demonstrating on, but when it comes to chest press/incline press, I thought I should be facing inward looking toward the far side so the angle is up and away from my chest like / . When I'm doing dumbell bench press, I'm moving the dumbells slightly lower on my chest as I raise them as I extend my arms, I thought I would mimic that motion on the Smith machine. Sitting the other way feels really weird and unnatural to me.
The Planet Fitness I go to has a different Smith Machine. The machine at the gym I go to has a straight-up and down movement. This machine looks like it has an angled movement. The machine in the video is how a smith machine should be because it would allow for a normal range of motion and put less pressure on your rotator cuff when bench pressing. Is the one at my gym an older model?
I was thinking the same. This guy's videos are simply excellent, especially for newbies. But one caveat I have here is that he should have addressed this angle issue and stated whether there is one side the user should be facing , and which one. The video shows that he is always facing a specific side, but he should have said it out clearly imo. Still tho, this guy's content is priceless for inexperienced people getting started at PF.
Why did p.f remove all their sqaut racks ?its a myth that no people who are serious lifters go to p.f . Ive seen plenty of people who are serious lifters at p.f but they maybe lower income folks who appreciate being able to work out 5 days a week for 10 bucks a month but would have preferred the squat racks to still be in the gym .
I think it is safe to say that free barbells and squat racks are just not part of the PF model. They are not a gym for "serious" lifters, hence the whole "lunk" meme. Also, it could be liability issues, etc. Having said that, I think PF is an excellent option for those who lift light or want to get started on their fitness journey. Can't beat the price, and the ones I go to are kept much cleaner than far more expensive gyms I have used. Staff is generally friendly and professional.
It’s probably a safety reasons. If people don’t load and unload weights properly you’d have barbells tipping all over the place plus a lot of people don’t have spotters so weights would be crushing inexperienced lifters.
No one does that. Mostly people who know how to use a barbell will be using it. The people who do this will either know how much they can do or ask for a spot. It's not a problem in any gym. Yes a dlfew stupid people can cause a problem but that goes for everything in life and everything in the gym.
Quick question: For RDL on angled smith machines, which direction do you face? For myself, I find it easier for my lower back when I'm facing the machine with the bar going down closer to my shins rather than away, but I have seen people doing it with either directions.
Hey there! The way you describe with the bar moving down close to your chins makes it easier to perform the hip hinge and reduce lower back strain like you’ve mentioned. However, people do it both ways based on personal preference and their own biomechanics.
Is the only way to hook it to rotate the bar? I seem to have problems catching it on the hook by accidentally rotating it too much (I only just started using it for deadlifts only)
I was always taught that the barbell path needs to be a straight vertical line but I've noticed these smith machines have a slight angle. Any issues with this if the barbell is not a vertical path?
Generally seems to be thought that the incline version is better for leg exercises, the straight better for upper body. However there’s not much difference. For upper body you can more or less compensate for the incline by setting the bench into a decline position. When flat you are getting somewhat the effect of an incline chest press.
very helpful thanks gonna try some of these out i basically been just using the smith for bench pressing but i wanna get into some dead lifts an squats
Hey there, Dmichoacan. The smith machine is designed in such a way that you’re relatively safer training to failure using it as opposed to a free weight alternative. However, a spotter can still be helpful as you’re training to failure with really heavy weights, adding an extra layer of safety. So it’s possible but a spotter isn’t a bad idea.
For the hip thrusts, or any of them really, does it matter which direction you're facing in the machine itself? I hate that these things are directly in front of the mirrors. I wish they had one that wasn't front and center lol
I feel like this video doesn't give all the necessary instructions to safely use a Smith machine. For the squat you should stand at a slight angle so your spine isn't squeezed as you hinge your hips, while for the deadlifht you need to stand very close to the bar. The back squat especially I find very uncomfortable if I just try to do it normally.
See how the vertical bars go through the end of the bar you lift? Doesn't that reduce the actual weight you're lifting? Doesn't the contact with the other two bars mean that the weight is reduced?
Hey RoganBits! Those are called guide rails and they don’t impact the weight of the barbell or plates. They only affect the movement of the barbell as a fixed vertical path for it to move along, making it so certain exercises feel more controlled and stable. However, since you’re limited to moving in the up and down motion, it’s taking away the requirement for your body to stabilize the barbell in the same way you would in a squat rack, making it less engaging in comparison.
Yes. That is one of the reasons I had a problem with this video. Says nothing about foot/shoulder alignment while performing these exercises. I know he is speaking to very new people to the gym atmosphere, but it is crucial to get the form correct especially when you start adding in more weight.
@@kingdomcome1617I’m glad someone else caught that. The bar path would make more sense for squats specifically on this machine if the squatter turns the other way. It just doesn’t make sense to squat with a bar path that forces a bar path forward, potentially tipping someone forward and/or placing unnecessary sheeting force on the spine. You can kinda see it in his form too.
Hey, Anna! The vertical track that the barbell is connected to via cables is meant to make it easier for beginners to perform exercises like squats with added safety.
This has been one of the machines that I am reluctant to try. Now I'm all pept up to go out to my planet fitness and give this a full trial! I'm a 70-year-old woman who's done weights off and on for 40 years and believe me folks you need to keep it up or you lose it.
You got this, Cathy! 💪🏼💪🏼💪🏼
100% of everyone that has ever touched this machine as reluctant to try it at first. I was going to planet fitness for a year before I got over how intimidating it looked. What I finally did was go there at 1-2 in the morning, just with the goal of learning it. My thought process was "well, if I look like an idiot, at least nobody will be there to see it.", in hindsight, I was being immature.
I hope you've gotten the opportunity to have fun using the smith-machines, they're definitely one of my favorite machines in any gym.
Thank you for the video. I was REALLY intimidated to try this machine; however, after your video, I feel confident in trying out some of the exercises. Thank you for helping out us newbies by not talking down to us.
Hi, fmlaugust. I’m so glad this video could help you feel less intimidated! Once you try a few exercises on the smith machine out, you’ll get the hang of it and might even make it a staple in your routine ☺️. Of course. Want to make sure everyone feels comfortable and confident in the gym. Let me know how it goes! 💪🏼
The only way to fail at the gym is to focus on others. A little over two months back in the gym at planet fitness and I was nervous as hell.. until I stopped caring about others. Happy lifting and crushing calories lol
@@KevTheTrainerThe starting weight is 20lbs or 25lbs? Machine said starting resistance is 25lbs
Thank you. I was doing the hip thrust wrong. I was putting the middle of my back on the bench, I was doing it at the top of my back. Now tomorrow I will try it right, and see if it doesn't feel better. I just decided I would do bridges instead, because I felt it more in my glutes, but maybe if I'm positioned right for hip thrusts I will feel it more in my glutes. 👍
Thank you! With new machines I like to sneak in early morning, the gym is usually empty. Then I can experiment a little without feeling awkward. Your videos help a lot in advance!
You’re welcome! That’s an excellent way to go about getting the machines. Totally worth waking up earlier. Happy these videos could help. Keep up the good work!
I’ve been very intimidated by this machine and only lift with dumbbells.. Now I know how to use it and can try it out. Thank you!!
Don't forget you can use the adjustable safety stops instead of the hooks when doing exercises such as bent-over rows, upright rows, shrugs, and dead-lifts to name a few. It's easier to just set the weight down than it is to rotate the bar to engage the hooks, especially if you're tired or if you have to put the weight down quickly.
Thanks good tip… will look for next time…
Thanks king I was too anxious of looking ridiculous doing deadlifts the wrong way
Signed up recently to planet fitness for tanning specifically. But noticed a lot of smith machines and benches for each machine. I never use smiths at 24 hour fitness because there’s usually only one. I can’t wait to try all these smiths workout variations including hip thrusts at Planet to get my moneys worth. Thanks for sharing!
I know many people have said it, but thank you!! This video was so educational and comprehensive without a hint of judgment, it really helped me find the confidence to finally hit the smith!
Thank you for all your videos. I’m learning a great deal from your great descriptions and examples. So many talk over our heads but your vids are easy to understand.
Hey, Orven! Thanks for leaving such a nice comment. It’s my pleasure and means the world to me that you’re learning from my videos! More are on the way!
Thank you for this video! I've been working out pretty consistently the last 3 months, but mainly with DBs and BBs because I've been intimidated by the smith machine. I recently incorporated smith machine squats, dead lifts and back rows and WOW, the results have been great. Really appreciate you making this, it's made a huge improvement in my routine.
Hi Kev!!! I commented on your video on how to use gym equipment a few years ago. And where I am today? Is all thanks to you!!! God bless you!! Your videos have helped me go to the gym and change in so many ways, and soon, I will be enrolling in the army. I don't think I would've been able to if it wasn't for you!! Thank you!!!❤
WOW! That’s incredible 🥹! I’m so honored to have been a part of your fitness in that amazing way. Thank you so much for reaching out and sharing because it means so much to me that my videos are making a lasting impact! It was you though who put in all the work in the gym 💪, so congratulations on being so committed and for heading onto this next big chapter. I wish you luck and will never forget you and how you made me feel today! ☺️
Super appreciate this easy to follow vid! Very intimidated by this machine :’)
Been meaning to use the smitch machine for a few days now. Will try these next time I go.
I’ve always used free bar and now that I’m PF member I was afraid of the Smith machine. I’m going to give it a try. I was missing Olympic bar so much!
I think I’ll start to use for upper body exercises too it will be safer then the dumbbells. Thanks
Absolutely Excellent video!
I agree with Cathy ! This video was very helpful, thank you so much.
Thank you so much for this! I feel so intimidated by this machine, it helps to at least know how to use it.. now to muster up the courage to try it next time I go! Or maybe the next time after that! 😅
Your videos are so helpful! I really want to try squats tonight!
I always used free weights but wanted to try incline bench with the smith machine. Thanks for the rundown.
You’re welcome, Jedi! Enjoy!
This is an excellent video. My fitness center just got a smith machine and I didn’t know how to use it properly. Thank you !
Do I count the bar in the total weight when using the smith machine? Than you!
Yes! Bar + each plate
I just bought a power rack with a built in smith machine. I never use smith's but since I have one now might as well train with it
Such a detailed video! Thank you!
Great video, super helpful!
Thanks! Glad it could help!
Worth to like the video
Great demonstration 🎉
new to the gym and as a kid this 100% helped me learn how to use it, thanks ❤
Im new to the gym. Very informative video, thank you!
They should have a qr code that links to your videos at PF
This was exactly the video that I needed. I hate Planet Fitness but I'm locked in at $10 a month. I thought my gains were going to suffer, and they still will, but for overcrowding, and not through shitty technique.
Thanks for making this tutorial😁
Appreciate it! Just gotta wait until one of these are finally unoccupied...
Thank you! Oh yes. They’re a hot item in the gym. Definitely make the most out of it when you do acquire one!
I feel like I need to set a quarter down like at an old arcade 🤣🤣
I always make sure to use the gym at 12am to 6am 😂
The thing that confuses me most is the angle. My PF has the same model of Smith Machine as you're demonstrating on, but when it comes to chest press/incline press, I thought I should be facing inward looking toward the far side so the angle is up and away from my chest like / . When I'm doing dumbell bench press, I'm moving the dumbells slightly lower on my chest as I raise them as I extend my arms, I thought I would mimic that motion on the Smith machine. Sitting the other way feels really weird and unnatural to me.
The Planet Fitness I go to has a different Smith Machine. The machine at the gym I go to has a straight-up and down movement. This machine looks like it has an angled movement. The machine in the video is how a smith machine should be because it would allow for a normal range of motion and put less pressure on your rotator cuff when bench pressing. Is the one at my gym an older model?
I was thinking the same. This guy's videos are simply excellent, especially for newbies. But one caveat I have here is that he should have addressed this angle issue and stated whether there is one side the user should be facing , and which one.
The video shows that he is always facing a specific side, but he should have said it out clearly imo.
Still tho, this guy's content is priceless for inexperienced people getting started at PF.
How do you do a front squat?
Good informative video maing!
Great video, cool keep it up.
Why did p.f remove all their sqaut racks ?its a myth that no people who are serious lifters go to p.f . Ive seen plenty of people who are serious lifters at p.f but they maybe lower income folks who appreciate being able to work out 5 days a week for 10 bucks a month but would have preferred the squat racks to still be in the gym .
I think it is safe to say that free barbells and squat racks are just not part of the PF model. They are not a gym for "serious" lifters, hence the whole "lunk" meme. Also, it could be liability issues, etc.
Having said that, I think PF is an excellent option for those who lift light or want to get started on their fitness journey. Can't beat the price, and the ones I go to are kept much cleaner than far more expensive gyms I have used. Staff is generally friendly and professional.
@@Frennemydistinction Can confirm the cleanliness. Every PF I've walked into has been so much cleaner than the Crunchs and YouFits I've gone to.
It’s probably a safety reasons. If people don’t load and unload weights properly you’d have barbells tipping all over the place plus a lot of people don’t have spotters so weights would be crushing inexperienced lifters.
No one does that. Mostly people who know how to use a barbell will be using it. The people who do this will either know how much they can do or ask for a spot. It's not a problem in any gym. Yes a dlfew stupid people can cause a problem but that goes for everything in life and everything in the gym.
Quick question: For RDL on angled smith machines, which direction do you face? For myself, I find it easier for my lower back when I'm facing the machine with the bar going down closer to my shins rather than away, but I have seen people doing it with either directions.
Hey there! The way you describe with the bar moving down close to your chins makes it easier to perform the hip hinge and reduce lower back strain like you’ve mentioned. However, people do it both ways based on personal preference and their own biomechanics.
Is the only way to hook it to rotate the bar? I seem to have problems catching it on the hook by accidentally rotating it too much (I only just started using it for deadlifts only)
Thank u. Very helpful
I was always taught that the barbell path needs to be a straight vertical line but I've noticed these smith machines have a slight angle. Any issues with this if the barbell is not a vertical path?
The angle makes it more natural to bench press I guess
How do you move the bench under this machine all 3 of them had the bench underneath and I couldn’t figure out how to move it
Hi there. The benches at my gym had a handle in front of the seat that you lift up so the wheels on the opposite side would activate.
Do you have a good planet fitness workout routine?
It kind of hurts your wrists though, having to unlock it. It puts your hands in an awkward position.
Pro's and Con's of straight vs 7 degree angle smith machine?
Generally seems to be thought that the incline version is better for leg exercises, the straight better for upper body. However there’s not much difference. For upper body you can more or less compensate for the incline by setting the bench into a decline position. When flat you are getting somewhat the effect of an incline chest press.
Excellent!!!!!!
For the row, why do you say your torso should be parallel to the ground? That would be a crazy difference haha.
very helpful thanks gonna try some of these out i basically been just using the smith for bench pressing but i wanna get into some dead lifts an squats
Appreciate it, Ry’ham! Your legs are going to thank you 👍! Great exercises to perform on the smith machine. Have fun!
ahhh i’m so glad i found you
Thank you!
Love this 😍😍😍
if you're trying to train to failure, do you need a spotter with this machine?
Hey there, Dmichoacan. The smith machine is designed in such a way that you’re relatively safer training to failure using it as opposed to a free weight alternative. However, a spotter can still be helpful as you’re training to failure with really heavy weights, adding an extra layer of safety. So it’s possible but a spotter isn’t a bad idea.
I needed a spotter before because the bar was too low to the nearest hook.
For the hip thrusts, or any of them really, does it matter which direction you're facing in the machine itself? I hate that these things are directly in front of the mirrors. I wish they had one that wasn't front and center lol
Thank you.
O'Connell Falls
I always heard you're supposed to squat on smith machine facong the opposite way for your lower back not to get fd up.. is that not true?
I think it was same for bench press but i could and likely am mistaken
Omg thank you
You’re welcome! Thanks for watching.
I've never used the smith machine. I'm looking to mix up my workouts
You got this!
@@KevTheTrainer I might give it a shot tomorrow. Leg and shoulders tomorrow
@jdub4500 Squats and Shoulder Presses 🙌🏼
thanks
how much does the smith machine bar weigh? 25 lbs?
20 lbs
Smith Squats, move your feet forward. That allows you to squat deeper with a straight back.
Thanks
Thank you for this!
You’re welcome, Lexi!
I feel like this video doesn't give all the necessary instructions to safely use a Smith machine. For the squat you should stand at a slight angle so your spine isn't squeezed as you hinge your hips, while for the deadlifht you need to stand very close to the bar. The back squat especially I find very uncomfortable if I just try to do it normally.
See how the vertical bars go through the end of the bar you lift?
Doesn't that reduce the actual weight you're lifting? Doesn't the contact with the other two bars mean that the weight is reduced?
Hey RoganBits! Those are called guide rails and they don’t impact the weight of the barbell or plates. They only affect the movement of the barbell as a fixed vertical path for it to move along, making it so certain exercises feel more controlled and stable. However, since you’re limited to moving in the up and down motion, it’s taking away the requirement for your body to stabilize the barbell in the same way you would in a squat rack, making it less engaging in comparison.
is that smith machine at an angle ?
Yes. That is one of the reasons I had a problem with this video. Says nothing about foot/shoulder alignment while performing these exercises. I know he is speaking to very new people to the gym atmosphere, but it is crucial to get the form correct especially when you start adding in more weight.
@@kingdomcome1617I’m glad someone else caught that. The bar path would make more sense for squats specifically on this machine if the squatter turns the other way. It just doesn’t make sense to squat with a bar path that forces a bar path forward, potentially tipping someone forward and/or placing unnecessary sheeting force on the spine. You can kinda see it in his form too.
Vivian Lights
I am determined to build my glutes using this machine
i tried this and i couldnt get thebar of saftey and then went home
If you’re doing squats on a smith machine you should be going as low as possible aka deep squats
I hate that I have to sit doing shoulder presses on smiths machine. I’m 6’5 lol
What a helpful video! Thank you!
Kuphal Plains
Odd that he hasn’t mentioned this is a 7 degree incline machine.
The Barbell weights 20 lbs? I thought it was 45
A normal free-weight barbell is 45, the bar on smith machines specifically can vary but is usually 25lbs.
@phychz7112 wow! Thanks a lot!
At my gym there’s a sticker on the bar with the hooks that says the base weight, if it’s not there I’m sure a staff member would know
It depends on the type of Smith Machine. Many Smith Machines are counter-balanced, so it's probably a 45-pound bar counter-balanced to 20.
Can you do a new video that shows your feet too? Thank you!!!
Ambrose Court
Haleigh Pines
Thank you I switched this gym due to money
Hazel Ferry
I don't understand the point of having a cable connected to barbell. ?
Hey, Anna! The vertical track that the barbell is connected to via cables is meant to make it easier for beginners to perform exercises like squats with added safety.
@KevTheTrainer they should have a hook/unhook cable system. I have to add 5kgs each to nullify the cable effect prior racking actual weights 😅
2:25
i wish i can do military press on the smith machines, you're lucky you're short lol
Emil Burgs
Etha Knoll
When squatting
You want to exhale on the push. You want your diaphragm to be full to help with spine and core stability coming down.
Goldner Ramp
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