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Smith Machine

The Smith machine is an intimidating lump of metal, but get to grips with it and you'll find it offers a far more forgiving path into working with weights than the conventional approach of barbells and bruises.

If the Smith machine could get up and slope off down the pub it would probably sit at the bar and whine to the barmaid about how misunderstood it is.

Neither fish nor fowl, it larks somewhere between weight machines and full-on free weights. Newcomers to weights tend to be put off both by its bulk, and by those intimidating weight plates that have to be loaded onto it. Body builders positively queue up to pour scorn on it for not involving the full range of motion of a barbell. There again, it's in the nature of newcomers to be nervous of anything new, and as for body builders.let's not forget that there are body builders out there who wouldn't flinch at the thought of pumping themselves full of elephant laxative if they thought it would make part of them swell up more.

Meanwhile for those of us who at least inhabit the same galaxy as Planet Normal the Smith machine may look like full on 'iron' but feels much more like the kind of machines we're already used to.

The Smith machine (invented by a Mr Smith, surprise surprise) is basically a barbell trapped in a metal frame so that it can only move straight up and down in a smooth sliding motion. It has hooks on the bar so it can be locked into different resting positions at different heights. To load it you slide weight plates onto the ends. To work with it you can set it on a high starting position and stand underneath it for squats or lunges where your legs are doing the work of raising the weight. Alternatively you can position a bench under it and work sitting down, for example doing military presses where you push a weight up from your shoulders to the point where your arms are straight. Another position is to use the bench lying down and bench press your little heart out.

Its critics are right - because the bar only moves in one direction and one plane you won't develop all the stabilising muscles used for free weights. So serious body builders should stick to barbells. But the Smith machine allows us normal mortals to feel much safer using weights because we don't have to worry about becoming unbalanced. Or squashed like a pancake - those hooks on the bar mean that you don't need a 'spotter' to grab the weight and stop you getting flattened if you get overambitious. Simply turning your wrists engages the hook on the next rest point down the rack. If the weight suddenly feels like too much, then a quick twist of the wrist hands it back to the care of Mr Smith.

The Smith machine is not a place to start learning about weights from scratch. If terms like 'bench press', 'squats' or 'lunges' have you furrowing your brow in confusion, then ask an instructor for help or better yet try a pump class. If you're already comfortable with the basic lifts, however, try the following with the helping hand of Mr Smith to steady you.

In a hurry? No bench? No problem.

Squat - Start with feet shoulder-width apart, bar resting on shoulders, knees very slightly bent (never locked). Gently lower down as if trying to sit (never drop as low as full sitting position) and then back up again - great for thighs. Then...

Bend over row - With the bar starting at between knee and hip height, feet shoulder-width apart, bend over the bar and lift it by pulling your elbows up to shoulder level. Works the lats (back), shoulders and arms. Then...

Lunges - Split stance (one leg forward, one back) with bar on shoulders. Lower (rear leg bends) and raise by pushing up with the forward leg. Another killer for leg muscles and a good one on the Smith because it forces you to move the weight straight up and down. Then...

Incline push-ups - Lock the bar on the lowest setting and assume the press up position but with your hands on the bar, not the floor. Press-ups should be easier than they are on the horizontal so go for more than you would normally. Good for triceps and chest.

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