This week's victim: Smith machines. These are the racks you see in commercial fitness centers that have a bar fixed to the rack and attached to counter-weights. It hooks and unhooks from the rack to offer "safety" to the lifter (yeah right!).
What's my beef with smith machines? Aside from being a staple in places like Planet Fatness, it's just not healthy for one's joints. Let us look into this deeper by examining some specific exercises often performed on a smith machine.
Since the bench press is probably the most popular movement in fitness centers, it makes sense that it is probably also the most popular movement done on a smith. In this instance you may buy into the fact that it is a very safe option since the hooks could potentially save your life from a falling bar. Nice try, but a good spotter is a better option. Since the bar is in a fixed plane of motion, your joints are locked into this movement pattern. Why is this bad? Well because every person has different arm lengths, chest widths, and joint mobility. If everyone is different like this, does it make sense that they should all bench press in exactly the same plane of motion? Nope! If I were a betting man I'd put some money on the premise that smith machine benching has caused a good chunk of shoulder injuries over the years. If you're benching on a smith, do your shoulders a big favor and stop.
Next up is the squat. Yes, the king of all exercises is being pussified in mainstream gyms across the country. Note also that a solid majority of smith squatters also probably put a neck pad on the bar, thereby proclaiming to the world "YES! I was born a man, but have identified my true womanhood!"(No offense to the ladies reading, just don't use a neck pad when you squat.) The problem with squatting on a smith machine is that it takes all of the stability requirements out of the movement. This means little, if any, involvement of the hamstrings and glutes. Bodybuilders could use this movement as a solid quad-builder, but as I've mentioned before, everyone should train for strength. When the hamstrings and glutes are not properly trained, postural problems can occur. What most frightens me about smith squats is that since the hamstrings do not have to perform their job of stabilizing the knee joint, the integrity of that joint becomes impaired. But, if you want to some day tear your ACL or other knee ligaments, then please feel free to continue smith squatting.
Last but certainly not least is the smith machine deadlift. Yep, that's right. If you just did a doubletake, believe it because I've seen it! (I've also heard of people doing clean and jerks on a smith but even I can't fathom that one.) I'm not sure what's worse, seeing people deadlift on a smith, or seeing them do it with a round back. Either way, when I saw it happen I wasn't sure whether I should laugh, cry, yell, or vomit. Anyway, why is this bad? Once again, that fixed plane of motion comes into play. The deadlift is such a simple movement, yet it's more technical than most would think. The bar should always remain as close to the body as possible, because this will ensure the shortest bar path; the lower back needs to be flat or slightly arched (not hyperextended). Tight hips and inactive glutes aside, deadlift technique is very personal. Length of calves, length of femurs, and length of arms all come into play when positioning oneself for an optimal deadlift. By having the bar set in one plane of motion, the smith machine just cannot account for individual differences. Don't fuck up your back by deadlifting on a smith.
I do realize that there are special populations who may need to use a smith machine for certain movements for certain reasons. But I'm writing for those who are serious about strength, performance, and health. It's plain unhealthy to use the smith. Weight training has enormous benefits for health and longevity, but only if you do it right. So go train hard, squat heavy, break records. Just make sure you're doing things the right way.
Stay STRONG and enjoy the weekend!
as much as i dont like smith machines, ive heard of a few strenght and conditioning coaches using them for expolsive speed. as in for instance a bench press instead of slowing down as your arms are becoming fully extended(which is what usually happens when your doing a traditional bench press), they have them pushing up as fast and as hard as they can and letting the bar go and then catching it when it lands back down ( a good idea in theory)
ReplyDeleteAiden, I know Eric Cressey has mentioned this in an article, and I agree that it could be used. I think an even more badass option would be to perform snatch-throws with kettlebells, where you just release at the top and the KB would fly behind you. A bit risky though. The best option would be medball chest passes against a wall since it would be all concentric and would pose a minimal risk to the athlete/lifter. Thanks for the comment brotha!
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