The Smith machine, invented by Jack Lalanne, is a weight training equipment containing a barbell fixed between steel rails. This machine is used to perform various strengthening exercises like squats, bench press, rows, seated overhead press, and drag curl. The traditional model of this machine allows only vertical body movement, but the new modified models of the Smith machine allow movements in forward and backward directions too. The weight of the Smith machine is counterbalanced by additional weights present at the base of the machine, which allow the user to lift heavy weights without exhausting the stabilizing muscles.
Even though the Smith machine has been widely used by weight trainers, there are many disadvantages associated with it. Here are four reasons why the machine should be avoided:
In summary, it would appear from various reports that using the Smith machine exclusively does not help in core-strengthening and ballistics training of muscles. Therefore, a combination of exercises using different machines should be undertaken. Before including the Smith machine in a normal workout, the opinion of a qualified trainer should be sought.
References:
Schwanbeck, S., Chilibeck, P., & Binsted, G. (2009). A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. Journal of Strength and Conditioning Research, 23(9), 2588-2591.
Anderson, K., & Behm, D. (2005). Trunk Muscle Activity Increases With Unstable Squat Movements. Canadian Journal of Applied Physiology, 30(1), 33-45.
Schick, E., Coburn, J., Brown, L., Judelson, D., Khamoui, A., Tran, T., & Uribe, B. (2010). A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press. Journal of Strength and Conditioning Research, 24(3), 779-784.
Cotterman, M., Darby, L., & Skelly, W. (2005). Comparison Of Muscle Force Production Using The Smith Machine And Free Weights For Bench Press And Squat Exercises. Journal of Strength and Conditioning Research, 19(1), 169-176.
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