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Best Workouts With Smith Machine To Olympic Lift

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About

Smith Machines are versatile fitness equipment that feature a barbell fixed to guiding tracks.

They provide additional stability and a controlled path for exercises, beneficial for both beginners learning the basics and seasoned athletes focusing on specific muscles.

Olympic Weightlifting emphasizes three primary movements: the Clean, Snatch, and Jerk.

These exercises enhance power generation and are performed with higher resistance and fewer repetitions to target strength and explosive force.

Integrating Smith Machines into Olympic lift routines combines stability with strength training, maximizing performance gains.

The 3 Best Exercises with Smith Machine to Olympic Lift

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Smith Machine Pistol Squat

    Smith Machine Pistol Squat demonstration video — proper form for this exercise.
    SETS LOGGED
    13,673
    Quadriceps Strength
    85 mScore
    Quadriceps
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Pistol Squat is a beginner-friendly version of the Pistol Squat that mainly works your quadriceps. Using a Smith Machine provides stability, making it easier to maintain proper form and balance while squatting.

    How to do it

    1. Stand tall with your feet hip-width apart and the Smith Machine bar on your back.
    2. Shift your weight to your right leg and lift your left foot off the ground.
    3. Bend your right knee and lower your body into a squat, keeping your left leg raised.
    4. Stop lowering when you can no longer keep your back straight.
    5. Push through your right leg to return to the starting position.
    6. Switch legs and repeat.
    Sets, Reps, Weight
    1
    8reps
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

  • 2. Smith Machine Squat

    Smith Machine Squat demonstration video — proper form for this exercise.
    SETS LOGGED
    848,693
    Quadriceps Strength
    93 mScore
    Quadriceps
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Squat is a beginner-friendly exercise that focuses on building strength in your thighs. The Smith Machine provides stability, helping you learn proper squat form while targeting your lower body muscles.

    How to do it

    1. Set the Smith machine bar just below shoulder height and grip it outside shoulder-width.
    2. Squeeze your shoulder blades together and tighten your core for stability.
    3. Position yourself under the bar and unhook it by squatting down slightly.
    4. Stand up straight with the bar on your upper back.
    5. Squat down by pushing your hips back and keeping your chest upright.
    6. Ensure your knees move slightly outward as you lower down to parallel or just below it.
    7. Push back up to the starting position to complete the squat.
    Sets, Reps, Weight
    1
    8reps
    60lbs
    2
    8reps
    60lbs
    3
    8reps
    60lbs
    Full Video & Instructions

  • 3. Smith Machine Hip Raise

    Smith Machine Hip Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    36,126
    Glutes Strength
    53 mScore
    Glutes
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Hip Raise is a glute and hamstring exercise that uses a Smith Machine for better stability. This exercise helps you focus on strengthening your glutes while minimizing the risk of losing balance.

    How to do it

    1. Lie on a bench under the Smith Machine bar.
    2. Position your feet shoulder-width apart on the bar, knees bent toward your chest.
    3. Engage your core and keep your spine straight before lifting the bar by extending your legs down.
    4. Raise your pelvis towards your rib cage until your lower back lifts off the bench.
    5. Lower back to the starting position.
    Full Video & Instructions
Best Workouts With Smith Machine To Olympic Lift | Fitbod Workout Generator