[NurseMichelle]

Hi guys!!! I'm not new to 3fc, but I am making the transition to free weights rather than the machines!! YAY!!! I was wondering if you could reccommend some moves with the Smith machine, I have done bench presses, squats and that's about it. I LOVE the posts above in the sticky section, and I REALLY like the ones with the little demo videos. I've printed all them on a seperate page and take it to the gym with me every time.

Also, I have TONS of good tricep/bicep/upper body weight exercises, can you reccommend some good butt/legs/lower body exercises, again, hoping to stay away from the machines?

I already feel like a part of this group, having lurked here for ages and taken back some great advice! So thanks in advance for the above and thanks retroactively for all the great tips from before! xoxoxoxo Michelle

[RobertW]

Hi Michelle,
I am afraid that I am in the "Avoid the Smith machine" camp. IMHO, actual free weights or machines are much safer. Locking yourself into a straight bar path can be a real problem.

How about barbell deadlifts for your lower body? They are very productive and you don't need a spotter or power rack.

Robert

[Meg]

Hi Michelle and welcome!

A great place to get ideas for Smith machine exercises is Exrx.net. If you click on a muscle group, it will give you a huge list of exercises broken down by equipment type. Usually there are several listed for each muscle group that use the Smith machine. And it has those awesome little videos.

Personally I've done squats, lunges, shrugs, flat and inclined bench press, and close grip bench press on one, though I'm sure there are more exercises one can do. But I don't do squats on them any longer due to the stress placed on the knees.

As for leg exercises without machines, some basic ones would be squats, lunges, and step ups. You can use a BB or DBs with any of them. Have fun!