These are 8 gym machines you should stop using. Some common machines at the gym can be really bad for your joints and lower back. Avoid these common gym mistakes so that you don't get an injury while exercising. 🔥 FREE 6 Week Shred: 🤍GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: 🤍bit.ly/2N41lTX Certain gym machines can put you in position that can do more harm than good especially if they're done incorrectly and unfortunately many of these exercises are very common. Most people assume that any machine that's put into a gym is safe and effective to use. But that's not the case. Having many different machines in a gym may be helpful for selling gym memberships, but basic dumbbells and barbells are typically more effective than the majority of the complex machines that you see at the gym. so today I WANT zoom in and focus on 8 machines that you're better off replacing or at least changing how you use them. Starting first with the very popular smith machine. Now the smith machine can actually be effective if you perform certain exercises that can only be done on the smith machine. However most people use the smith machine as an alternative to exercises like squats , deadlifts, and bench press which were all intended to be done with a regular barbell. Many people performing these exercises on the smith machine are under the impression that it'll decrease their risk of injury, but this couldn't be further from the truth. The issue is that the smith machine is locked into a set range of motion and has a set barbell path. This means that when you're bench pressing for example, the barbell is forced to go up and down in a fixed straight line. This is bad for your shoulders and it increase the chances that you flare your elbows as you lower the bar down. In a regular bench press your path would almost be an arch like motion from lock out down to the chest. Looking at squats we see a similar issue. Since the bar is locked into a set range of motion squatting on a smith machine isn't biomechanically natural. This is why most people end up squating, by leaning back against the bar. Not only does this take away huge benefits for your core, glutes, and hamstrings, but if you were to lean back like that using a regular barbell you would fall straight back. On top of the bad positions that your joints are going to be in, you're not going to be working your stabilizor muscles since the bar is locked and already stabilized for you. In fact stabilizor muscle activation is about 43 percent lower on a Smith machine compared to regular barbell squats. This can create lazy lifting technique and will only provide a small fraction of the results that you can get from doing these exercises with barbells and dumbbells especially in regard to functional strength. Another machine that you want to stay away from is the hip abduction and the adduction machine. These machines are typically used to train the glutes and inner thighs, but there are far better alternatives that are far more effective like squats and lunges. Both of these machines require heavy loads to be challenging. One immediate issue is that naturally your body would never lift heavy loads this way in real life. The only time these muscles would be engaged at a higher level would be when you're doing single leg activities like walking lunges, and they would mostly just be used for stabilization. Instead as you get stronger at the hip abduction machine you're going to target a muscle know as the tfl or the tensor fasciae latae. This muscle can easily get over worked and tight which will pull on another muscle known as the it band and that quite often leads to knee pain. The heavy weight loads used on both the adductor and the abductor machines can also easily lead to a lower back injury. I've personally seen this time and time again and advising clients to stop using these machines, usually helped improve their lower back pain. The last thing that I'll say is that these machines do not and will not help you reduce fat from your inner and outer thighs. For most of you this may be common sense, but many people using these machines are under the impression that they will slim their thighs by simply opening and closing their legs with resistance. Next is one that many of you won't like t leg press machine. Keep in mind if it works for you, you can continue using it, but this machine, as popular as it is, is responsible for a good amount of lower back injuries. And sure it's easy to blame the person doing the exercise, but there are certain components of this exercise that make a back injury more likely, which is why I suggest you replace the leg press with something like squats, lunges, bulgarians, step ups, and the list can go on and on. When doing leg presses your back is pinned against a pad in a way where it becomes very difficult to maintain the natural lumbar curve as your knees bend and the weight comes down. As you go further..
You are really wrong about squats on smith machines. 100% wrong
Buddy knows nothing😭
I use the chest press machine and my joints don't hurt!! Should I still use it or no??
I think these injuries are most unlikely to happen, so I disagree
I workout at Planet Fitness, which only has Smith machines. If proper form is used, can a Smith machine still be effective? I've been lifting 15 yeas btw, and I definitely feel the difference on the Smith machine vs. raw barbell. But if proper form is used, is the Smith machine beneficial when doing heavy compound movements like bench, squats, and deadlifts?
I think this guy always skips leg day 😂
Basically, just get some dumbells and get out of the gym
As soon as this trainer started to throw dirt on the Smith rack and show how he does bench presses, I got scared by the way he bends his torso while doing them. In my limited knowledge this is a NO-NO. His criticism that one tends to lean against the restricted bar on the Smith machine doing squats does not make sense. I have worked out for many decades on this machine doing heavy squats, bench presses, inclined press, stiff legged deadlifts, and I have not suffered any problems. To the fact that the bar motion is restricted, the body can accommodate perfectly well. Today I am nearly 80 years old, and I keep lifting heavy weights. I have replaced the squats with the leg press. Again, without any problem, without rotating the hip thanks to limiting the move back to a 90 deg. angle and to lowering the back rest. All these machines can be used safely with good technique, and free weights can lead to injury if used with bad technique. This is the issue!
It how you use the tool,not the tool its self. Bad form is bad form. I use some of these tool, get excellent results!
this video is 🧢
Amazing information, all of them are right , they are dangerous workouts which you can replace with safer exercises
any video that opposite of this? like must used machine
So for the leg press does that also apply to vertical leg presses? My back/butt never comes off the seat/back rest.
It's amazing the Smith Machine still exists. It's been criticized for being unsafe since as far back as the early 90s.
fine, im a beginner and now i dont know wtf to do
Maybe I'm doing the leg press differently from most people. I try to mimic the stances of the barbell back squat. I place my feet shoulder width apart with my feet and knees pointing outward in a V. I lower to the lowest depth so that hip hinge allows my torso to drop way down and my knees are almost touching my shoulders (not pecs). I also pinch my shoulders and arch my back a bit so that when I press up, I feel my glutes working with the pressure against my upper back , not lower back. Start with light weights and experiment with foot placement to see how low you can go. Don't put your feet too high up on the platform. Too low and you'll be limited by your ankle flexibility. Don't go heavy until you've got your form stablished and you can go further than 90deg leg bend.
smith machine is trash pf staple
I'll beware of anyone that recommends Walking Lounges LOL
meh shutup yall would rather have nobody workout because you think its funny and you need to make youtube videos for money, blah blah blah.