5 Exercise Machines You Should Avoid Using
/Exercise machines seem exceptional in practice due to their ease of use, but that simplicity often has us parking our butts on seats often isolating a single muscle. This can result in a lower caloric burn and a loss of potential muscle gain per rep.
More importantly, exercise machines can lead to injury. Everyone has different movement patterns when they start at a gym. No matter where you place the peg or seat, you will never be able to get yours perfectly. The body is dynamic when it moves, not static. Exercises involving free weights and body weight, allow the body to move in a natural range activating both major muscles and minor stabilizing muscles. This is opposed to machines which often have us moving in fixed, and sometimes unnatural and dangerous movements. Couple that all together and you are just asking for an injury.
To help you navigate the gym here are 5 exercise machines you should avoid using, and great alternative exercises you can do that will safely supercharge your workouts.
1. Seated Leg Extension
This machine is very popular at all gyms, especially those who want to strengthen their upper legs to prevent knee injuries. Instead, you are risking injury due to the high amount of torque put on your knees. As you lower the weight back down your shins are pulled back resulting in a dangerous level of torque on a joint. You risk multitudes of potential injuries, the worst of which is a torn ACL.
The seated leg extension machine is also known for massive quad growth around gym water coolers. The issue is that this develops an imbalance between your quads and hamstrings. Whenever we move, our quads are working with many other muscles to keep us stabilized and moving forward, never on their own in isolation. Isolate them on their own and forget the rest and you are making a recipe for knee problems due to muscle imbalance.
If you want to strengthen your legs, involving your entire lower body is the best way to effectively and safely strengthen your quads.
Try This Instead: Front Squat
2. Seated Twist Machine
Our spine is divided into 4 sections; Cervical, Thoracic, Lumbar and Sacral. The lumbar is made up of 5 vertebrae that can only twist 13 degrees and in truth shouldn't rotate more than 12 degrees. To put it in perspective, 13 degrees is less than one hour
When we turn beyond 13 degrees, we put a massive amount of strain on our lower vertebrae. Couple that with the resistance generated from the machine and don't be surprised if you walk away with some major back pain.
Instead of twisting your back out of shape, pick exercises that engage your entire core to keep your spine stable.
Try This Instead: Side Plank
3. The Smith Machine
I want you to say it with me now, "I will avoid the Smith Machine as much as I can". This statement holds true especially if you are using it for bench presses, deadlifts and squats. The common benefit that has people heading to a smith machine is the added safety that you can stop the bar whenever it gets too heavy. That's great, but you are trading that minor benefit for a fixed path and awkwardly
The Smith machine also 'cheats' for you by balancing the weight. The machine is doing a lot of work reducing muscle tension and robbing you of potential strength, stability and muscle gains.
If you're just starting out and safety is your main concern ditch the need for a barbell and
Try These Instead:
- Squat: Goblet Squat
- Bench Press: Dumbell Bench Press
Deadlift : Elevated Hip Thrust
4. Seated Lateral Pull-Down Machine Behind The Neck
For those trying to build up their back muscles, a popular trend has started to pop up in gyms involving the lateral pull down bar being pulled down behind the neck. The problem with this variation is that it's bad for the average gym goers shoulders. Unless you have very mobile shoulders, you will not be able to keep your spine straight enough to do this exercise. When done improperly this move can result in shoulder impingement or worse, a rotator cuff tear.
The risk of injury highly outweighs the potential rewards of using this machine variation. If you want to target those large muscles of the back, there are many other routines that do this without risking a torn shoulder.
Try This Instead: Close-Grip Chinup
5. Hip Adduction & Abduction Machines
This exercise machine is very popular for those who are trying to target the abductors and adductors of their inner and outer thighs to sculpt their hips. However, these machines are just plain bad. By forcing your legs to open and close in locked
If strengthening your abductors and adductors is your main goal the easiest way to activate them is by standing on one leg. The muscles are key stabilizers in our upper leg and what better way to work them out by forcing them into a
