The Smith Machine is a staple piece of gym equipment that has long been a favorite for lifters to
more safely perform exercises or better isolate certain muscle groups. Unfortunately this piece
of equipment is mostly only found in commercial gyms. Fortunately, here’s four fundamental
exercise variations you can perform with only a barbell and rack to get a similar (arguably
better) training stimulus than when performed on a Smith Machine.
 

1) Stiff Leg Deadlifts-

Performing Stiff Leg deadlifts scraping the rack is a great way to
place extra tension on the hamstrings, glutes, and low back. Moving your feet slightly
forward while leaning back and pulling the bar against the rack allows you to get a
bigger/better stretch on the posterior chain and serves as a great alternative for a
conventional stiff leg deadlift.
 

2) Bent Over Row-

Struggle to feel your lats when you perform bent over rows? Rows
scraping the rack will solve that problem quickly. Pulling the bar against the rack better
isolates the lats as they’re under constant tension throughout the entirety of the rep. This
may be one of the best rowing variations you’ve never tried.
 

3) Shrugs-

Easily my favorite way to perform shrugs. Place your toes in front of the bar so
you’re off balance and leaning against the rack. Get a big stretch at the bottom of every
rep to maximize the ROM on this exercise. By sliding the bar against the rack, you
create more resistance and isolate the traps far better than conventional barbell shrugs.
Use straps. Go heavy for high reps.
 

4) Strict Press-

One of the best pressing variations for lifters with cranky shoulders as this
ensures a perfectly vertical bar path. Scraping the rack during the press adds a
significant amount of additional resistance without actually increasing the weight. It also
better isolates the deltoids as you eliminate any cheating or compensation from other
muscles such as your pecs.