Quote:
Originally Posted by Young Gun  The smith machine is the worst piece of equipment known to man. Its utter utter shit. It doesn't allow for better form in fact its the total opposite and absolutely ensures poor form as its a totally unnatural and restricted movement.
For example you bench press in an arch not a vertical line. Its also a nice short cut to injuries. The unnatural movement and the 'support' reduces the development of stabilising muscles. When you then proceed to a more natural movement your body has not developed adequately to cope. A quality weightlifting exercise mimicks a natural movement, the biggest criticism of upright rows for example is that they do not. Please don't use the smith machine. |
Interesting post from YG.
I don't like upright rows with a barbell as they hurt my wrists - doing them with a cable or dumbells however was fine.
I used to Smith Squat as there was no access to a Squat Rack at the gym.
Both Ali and YG were correct in their own way. You can get a correct ROM on the Smith and it can be used to good effect when done properly, but the ROM is different to Free Squatting.
Don't forget - the Leg Press is very much an up-down movement.
I can do 160kg for reps on the Smith, and 192kg for a double, but I'm currently struggling with balance at 160kg when Free Squatting.
Machine work in my opinion is definitely different to free weight / bodywork work.
Its almost as if you can just get better on a given machine without making vast amounts of progress on the Free Weight / Bodyweight exercises.
Where as if you train the Free Weight / Bodyweight exercises you should also increase your ability on the given machine.
Lat Pulldowns vs Chins being a prime example.
To combat the up-down of the Smith they invented the Jones:
Bodycraft*Jones Lateral Smiths Machine - Multigyms - fitness equipment at Powerhouse Fitness