First. What is the weight of a Smith rack bar
Smith rack barbell bars usually have between 15kg and 30kg, plus the friction of the marbles, so the actual weight of the Smith rack dumbbells may reach 30kg.
Smith rack barbell bars have different weights, usually the majority of them are 15kg, and the weight of the iron at the end of the rope are all different, some are lighter than the bar, some are the same weight as the bar. There are some Smith machine because of the different internal structure so it can balance its own weight, that is, the use of 0kg, as long as the weight of the counterweight block is calculated.
Second, the Smith rack exercise parts and exercise methods
1、Smith rack exercises chest action
The first step: The Smith machine bench flat, the height of the barbell set to your arms can be fully extended when you lie down and touch it, choose the right weight lying on a flat bench, rotate your wrist back to hold the barbell, grip distance slightly wider than shoulder width. After unlocking the barbell from the rack, hold it directly above you with your arms in a locked position.
Step 2: Inhale and lower the barbell slowly until you feel it almost touching your chest.
Step 3: After a short pause, use the strength of your chest muscles to push the barbell back up to its initial position while exhaling, pause for a moment to lock your arms when you reach the highest position, then slowly lower them again.
Step 4: Repeat the movement.
Step 5: Re-lock the barbell back into the rack after the exercise.
2, Smith rack practice hip and leg movements
Step 1: Smith deep squat
Feet slightly in front of the body, shoulder-width stand distance, diagonal top barbell, squat down, feel the hip contraction force, try to full squat and not half squat.
Step 2: Smith straight leg pull
Straight leg pull should be one of the necessary exercises for hip and leg, the stimulation of the second and hip is really obvious, here choose to use Smith equipment, you can better control the weight, slowly feel the contraction of the second hip femur, you can also use the decreasing group, complete a group after the weight off, continue.
The third step: Single-leg Smith hard pull
Single-legged hard pull girls may wish to try, the stimulation of the buttocks than the normal straight-legged hard pull to feel more obvious, you can try without weight first, then you can hand-hold a small dumbbell full of increased weight, until the use of Smith increased weight and stimulation intensity.
Step 4: Single-leg arrow squat
Normal arrow squat, the stroke is limited by the ground, the knee can touch the ground, the stimulation of the hip and leg enough.
3, Smith rack practice shoulder movements
The first step: Smith barbell push-ups
Smith barbell push-up is a variation of the barbell push-up, using a fixed-track Smith machine for shoulder push-ups, suitable for newcomers. You can do it in a standing or seated position! It is recommended that you prefer a seated position, sitting on a bench with a leaning plate, so that you are not only stable and safe, but can focus more on your deltoids.
Step 2: Starting position
Sit on a low backrest bench inside a Smith machine rack so that your feet are flat on the floor and your feet are shoulder-width apart. Hold the barbell bar squarely with your palms forward and a wide grip. Keep your head straight and eyes forward.
Step 3: Movement process
Rotate the barbell and unlock it from the Smith rack and place the barbell at shoulder height. Push the barbell straight up overhead with force and speed, then contract your shoulders as you reach the top. Then slowly release the barbell to its starting position.
Third, the difference between Smith rack and free squat rack
1、overall muscle activity
Because the free squat when the body can not rely on any equipment to maintain balance, so at this time the biceps femoris, gastrocnemius, mid-diaphragm activity is significantly higher than when doing the Smith squat, although the two movements, there is no difference in the activity of other muscles, but the free squat when the muscle activity in the overall average increase of 43%, from this aspect of the free squat is better than the Smith machine squat.
2、training weight
Free squat not only to control the barbell up and down, but also rely on their own strength to maintain balance, while the Smith machine is a good solution to the problem of balance, there is no doubt that for the same person, the Smith machine squat training weight is certainly greater than the free squat.
3、training parts
If you look closely, you will find that the standing position of the Smith machine squat will be slightly different from the free squat. When using the Smith machine, even if your back on the barbell bar, feet on the front, the body is diagonal will not lose balance, when the barbell down to the lowest place, the thighs can form a 90-degree angle with the calves; and when using the free squat, the feet must be as close to the body's center of gravity, the barbell down to the lowest point, the knees will reach the toes.
Fourth, the difference between the Smith rack and the gantry
The gantry is actually in the Smith machine based on the addition of small birds and integrated trainer some features, the price can be cheaper, more suitable for limited budget units or individuals, but he is not as professional in training Smith machine, the safety factor and Smith machine can not be compared. Unless the choice is a well-known brand of fitness equipment, but the price is also more expensive than the Smith machine. Currently on the market are cheaper, but the quality and safety requirements are not particularly high.
