“A traditional bar squat might have some deviation away from the center of your body, but the Smith machine is a clear cut path of motion,” explains Randall. “This means you aren’t using as much of your stabilizer muscles, but for people who want to lift heavy without a partner, the tradeoff is in force production with safety backup.” The Smith machine can also be used once you reach fatigue on free weights, but still want to finish your reps.
Finally, remember that the Smith machine is not the same weight as a free-weight setup. Most Smith machines have about 25 pounds of assistance, so keep that in mind when loading your bar and tracking your reps.
Swap Barbells for Dumbbells, Kettlebells, or Machines
Every trainer we spoke with recommended solo lifters substitute potentially risky movements with safer options that target the same muscle groups. This can mean using dumbbells, kettlebells, or assisted machines instead of barbells.
“If you can’t finish a lift, you can just drop dumbbells to the side,” says Michael Betts, trainer and director at TrainFitness in London. “This is much safer than a barbell, where if you fail a lift the bar could land on you, especially on exercises like bench press.”
“Dumbbells allow you to rotate into more of a neutral grip as opposed to the fixed position on a barbell,” explains Randall. “This can be beneficial if you don’t have enough rotation in your shoulder, and can lessen the torque on the joint.” Using dumbbells also allows each arm to move independently, addressing muscle imbalances and strength symmetry.
For subbing barbell back squats, multiple trainers recommended goblet squats, hack squats, or the leg press machine. For subbing barbell bench presses, use the dumbbell bench press or chest press machine.
Kettlebells have similar safety benefits to dumbbells in that they can be dropped easily if you get into trouble. When squatting, a kettlebell can be more comfortable to hold, and goblet squats can put you in a better position than a traditional squat thanks to the front-loaded weight encouraging better knee tracking and hip mobility. Kettlebell deadlifts are also excellent for learning how to hinge properly, and were one of Betts’ top recommendations for subbing barbell deadlifts.
Machines are the third option for subbing higher risk movements. While machines can be looked down upon by freeweight purists, they have their place in a training program, especially when you don’t have a spotter. For heavier exercises, like the barbell back squat, that can be harder to replicate effectively with dumbbells, Betts recommends alternatives like the leg press machine or hack squat machine.
Know How to Check Your Own Form
Along with safety, another benefit to partnering with an educated spotter is form cueing. Incorrect form doesn’t just reduce the effectiveness of your exercise, it can increase your chance of injury.
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