#1 The Smith Machine:
Unfortunately every gym has one. The machine with the barbell attached to it to make it “safe” for you to do squats and bench presses etc, ALLEGEDLY.
3 Cons with this machine:
A. You don’t work your smaller stabilizer muscles when using a fixed/attached bar. In other words you are not maximizing your strength and subsequently you are having a less effective workout.
B. Since you are not training these smaller stabilizer muscles you have now INCREASED your risk of injury outside of the gym. Doing anything physical will require those untrained muscles to work and that can mean trouble.
C. This machine teaches you poor form. No movement is strictly up and down (bench press) or if you’re squatting your feet should not be in front of you with an upright back. Functional/Effective movement is free in nature, this machine fails to adhere to that.
#BeTheBetter – Use the regular Squat rack (where the bar is not attached) or Dumbbells/Free weights.
#2 Hip Adductor/Abductor Machine:
The machine that works your inner thighs and outer thighs, ALLEGEDLY.
Guess what? It doesn’t work. In actuality you’re using interior hip rotators MORE THAN anything else (that’s that burn you feel) and we can’t see those muscles in the mirror.
#BeTheBetter – Do some Squats (and other variations of squats i.e. Sumo Squats) and you’ll hit those “mirror muscles” AND those important interior muscles as well.
#3 Leg Extension Machine:
OK OK OK. I know you feel it in your Quads and a lot of bodybuilders use them. But weighing the pros vs cons scale, it is HEAVY on the CONS side.
Unless you are rehabbing a knee injury, have been on bed rest/not using ANY weight. I have two words for you: stay off.
A. Every time you lift you stretch your ACL. You heard it before, the ligament that retires/sidelines pro athletes when torn. The ACL is a vital ligament for your knee and guess what? IT DOES NOT like to be stretched!
B. Loading and moving ONLY from your knee joint puts extreme pressure on the back of your patella (kneecap) at its thinnest areas. You know what this can lead to? Follow the arrow ——->——>—–>———>——>——-> CRACK!
C. Were the first 2 not enough?!