8 Gym Machines You Need to Stop Using
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- čas přidán 26. 06. 2024
- 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.
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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..
Best Ab Exercises: czcams.com/video/XLvaI9jIAH4/video.html
i love the video
I want to donate for this educational video.
Thank you.
Where can i donate?
Great video. Why did you say you wouldn’t use workout gloves? I don’t use them but I wanted to know why you say not too. Just curious. Again thank you for the video, very helpful.
@@05BSmooth bcoz it pollutes environment
Awesome thankyou have full recovery been researching couple years Been dicked around by gym jocks for five years setting up home training so happy grateful support very cool fast tracked research can focus on training 😌😌🙏🙏😎😎🥳🥳
For me, leg press causes me zero pain whereas barbell squats cause my lower back a lot of pain. Gonna have to hard disagree here.
Yup, exact same for me. I used to get some knee issue with squatting heavy and I still don't have any knee sleeves. I got back into the gym about 6 months ago and I was going to avoid most compound exercises as they aren't required for bodybuilding, but I still did squats and I notice my upper back (not lower) was getting absolutely destroyed by my squats. I have no fkn idea why. Like, not a good destroyed. Like I'm about to be paralyzed if I did another set destroyed. I swapped to Leg Press machine, the one where you lay back and your feet are almost vertical above you, lol. Anyways, it feels much much better. I was able to go a lot heavier and saw ton of progress in my first 2 weeks using this - 0 back pain and my legs are nice a beefy again lol. Idk why my squats were hurting my upper back so much, they never did in the past. I'm not going to try and man mode it and try and find the right technique with squats, I know my body and I'd rather just stick w/ leg press rather than risk whatever was happening with squats.
same here, i injured my lower back in barbell squats, I only did barbell squats at that time, i changed to leg presses cause it feels more easy on my back and didn't have any issues since then, he also talks about not going too deep or you'll risk injury but I do karate and it feels great to stretch my tight lower back that way, this video felt like a bunch of mixed emotions honestly
Yup - theory versus practice
this happens if your core muscles are weak or you don't know how to squat properly. if you do proper squats, you won't have back pain during movement. focus on your back and core muscles.
have to agree on this too. I just cannot squat right now without hip pain so I gotta overload on this leg press, 12-15 reps. Slow and controlled with the seat low to avoid ego lifting
"8 Gym Machines You Should Stop Using Wrong"
if the leg press is causing back pain it’s because your doing it wrong your not supposed to roll you back
You are correct, Tom Platz used the leg sled for 17 years and had no problems at all with his lower back.
And those is why the weight area scares me as a beginner. Too much crap to remember to keep from getting injured
Leg Press is a great machine if used properly. But Some people think that loading 1000lbs on leg press and doing 1 inch motion will get them huge.
Yea but that machine hurts your lower back
@@Rafael-ti8fv bro I have an ileostomy and use the leg press and sumo deadlifts. Trust me, back squats are the worst. I went from 122lbs to 210 lbs off leg presses, dead lifts etc with a missing organ. You put your arse to the back and don't come down super far to raise your butt. For some that's 3/4 movement, that's all you need. No steroids either. Workout just 4x a week, hit legs twice. My degree is in occupational therapy, certified in epidemiology, genetics. Also degree in math and human biology. Now I study at John Hopkins. Half the crap on youtube is confirmation bias with a crap research paper and repeated bro science. Leg presses have been used in studies showing high efficacy and safety for measuring strength for years. Also those handles, you grab them to hold your back further, they are not there just for looks.
Now if you have proper form and the stuff hurts, stop and re-evaluate. Sorry for the long write up but I could dismantle this easily.
@@derekroberts5931 yes it sounds like you know what you doing I will give a shot this week to those machines to see how I feel …thx
@@Rafael-ti8fv not all those machines are good. I was mainly talking about leg press.
@@derekroberts5931 Do you mean single-leg press?
I have been into fitness for over 50 years. I have an extensive home gym. I agree with almost all this guy says with the exception of the Leg press machine. I do squats and never had any back issues, but form is everything. Same is true for the leg press. I have seen people load the leg press machine with ridiculous amounts of weight. If used properly, the leg press, as this guy suggests, is a good compliment to squatting. What he suggests about the lower back its true. Be aware of it and use the one leg method is good. It's likely better in the long run.
i’m sure i have improper form because every time i do leg press i tend to have pain in my lower back so i just avoid it now which is annoying. i actually like leg oress
So it's the Smith machine useless? I just bought the roze rack and it comes with Smith machine which I did not want but now that iam gonna have one I would like to know how to use it? I have 2 buldging disk, pain in elbows and a bad knee knee and don't want to make that worst. So I modify a lot of the things I do to not make pain flar up..
@@futbol1972 Smith machine squat is good and safe
@@xevenant7343 thankmu
loool, I never use barbells in my offseason or prep, machines are waay more effective with building muscle and mind muscle connection, what good is your barbell strength if you don't look jacked
So basically all of the machines in my local gym are not safe. 😅
Right... and never eat eggs or red meat. No wait, now it's ok.
If your local gym has only these 8 machines it's a shit gym, otherwise he said most of it is just avoid adding more weight to reduce the back damage on a leg press and explaining that lat pull downs are safer and military press to avoid injury
Exactly!! 😂 so it’s like apparently 80 % of the machines in planet fitness aren’t “safe”
yeah also don't cross the road its dangerous.
Don’t listen to these muppets. So many of these videos on CZcams now. You’ve got own head to use the machines safely and effectively.
Glad I found your channel, been rocking along the PF Circuit Training, and had knocked off the leg extension and curl machines since the leg press seemed to do most of those muscles. However I noticed the pelvis lifting on the leg press, and now its clear whats happening. Between that and the torso twist which I work up to 2/3's stack, looks like I probably should just dump most of the machine type exercises and just learn squats and use barbells and dumbells for 60% of my workout exercises. Always knew stabilizer muscles would lose a bit when using a machine stabilized exercise, however as you get older its those stabilizers which will save your ass since you're rarely lifting stuff like when you were younger.
This should be a must watch video for everyone getting back into the gym.
1 0:31- Smith machine
2 2:10 - Hip abduction and the adduction machine
3 3:30 - The leg press machine
4 5:38 - Torso rotation machine
5 6:48 - lat pulldown machine (it's only bad if you use it incorrectly, if you use it correctly it's beneficial)
6 7:47 - seated crunch machine
7 8:41 - the chest press and the shoulder press machines
8 10:03 - butt blaster machine
I love that lat pull down machine! It benefits all back muscles!
Or Well cancel my GYM membership then and grab a few dumbbells and barbell.
ppp
p
Thanks...🐐 💩
I have a sensitive lower back, but I still use all but 2 of these machines. The primary issue is not overloading the machine simply to boost your ego, particularly the leg press. I use low weight to reduce stress on my back and knees. I go for high reps and fatigue. On the leg press I use the stop limiter so I don't compress my back too much. I use the smith machine for squats because I am not confident with my overall stability doing free squats. I'm 65 so I have to be careful, and use low weights. I stopped doing behind the head lat-pulldowns long ago. I think most weighted crunch machines are bad for the abs. They just build more muscle rather than tone the muscle you have. I started getting that pregnant look, so I stopped doing most ab work, except for leg lifts, and high rep pulley crunches. I also use a rolled up towel as a neck pad during squats, and I use grip straps because I suffer from golfer and tennis elbow tendonitis. I would probably get an F in your gym class.
To be honest, I think it depends on individual body. Some feel uncomfortable, some don't. For me, using the machine helps me a lot, with the right form, I never get any injury so far.
There are very few exercises that are inherently bad. What matters is that you are actively progressing and the exercise feels comfortable. Leg press is one of my favorite exercises, but you shouldn’t go so low that your butt or lower back leaves the chair. Comfortable and safe range of motion will prevent a lot of injuries mentioned here.
most of the things he said here was just a case of using bad form. this channel/guy is just retarded and spreading miss information
Ues. You need to avoid buttwink. As long as your hips are agonst the pad and your ass doesn't tuck under rounding your lumbar spine you're good. I've been lef pressing and getting a crazy burn. I tried front squats the other day and felt nothing in my legs. My glutes yes which I shoukd but my lower back felt vulnerable even though I was bracing pretty hard
@@taserface8147 I usually use wider fpr that reason. Over the years my hip mobilty lessened.
@@taserface8147 Yea man my PT has been helping with that. Little by little
@@gporr7004 Also, you shouldn't lock your knees or you might regret it one day... Rings any bells?
i love the in depth anatomy thats affected.. i am on my 5th day on my health journey and your channel helped me compress my workout plan to the essential workouts! more power to you guys!!
lol at some of the things in this video. If it is within your active ROM, a full ROM on leg press is actually FAR superior to less ROM and there is no additional risk to injury (again as long as it is within your active ROM). Chest and shoulder presses are very good additions to one's program especially when the goal is hypertrophy (stabiliser muscles like the rotator cuffs are quite small and thus don't require a lot of stimulus to be worked anyways).
so basically every machine is dangerous, then you say you want to shit on freeweight exercises too?
i should just give up training since literally EVERY exercise is "dangerous"
i dont agree with a single word you said in this video
I don't think people should be avoiding these machines. It's all about knowledge of anatomy and the way the human body moves. If you aren't a beginner and you understand these concepts, and you makes tweaks to the way you perform these exercises, you'll be perfectly fine
I think they should, and hire or contact a PT who knows. The 'average novice' isn't aware of the potential negatives, let alone the ways how to work around these disadvantages.
@@Jejking Except a lot of PTs just went through a few months course and that's knowledge you can gather yourself too, or maybe if you are lifting for a while you actually know more than most PTs.
Few months? Some PT's have a weekend course and an exam.
For the beginners, I recommend them watching the video because most people don't know what is correct or incorrect especially when they are just starting out on their journey. Working out is a process and the body has to be trained in order to develop muscle memory. You do a tremendous job pointing out the areas that you should be targeting to get some results and avoid injuries.I am 64 and work out as a lifestyle choice. I try to avoid all machines that limit my ability to engage the muscle memory especially the Smith machine.
Thank you for your content.
I would not suggest this video for beginners
So many golden nuggets in this video man! Love it. Thanks. Especially limiting range on leg press and full range with one leg so the other locks your lumbar where it should be for that added range. I didn’t like the hip ab and ad machines so I’m glad you suggested staying away. Gonna try lunges and Bulgarians for that area.
It’s also a good idea to carefully pay attention to what your body tells you doesn’t feel right, eg, the knee extension machine is one that just never feels right to me, so I just avoid it.
he made another video time ago saying that also leg extensions can be dangerous
Damn my gym have all of these and I use all of these and never had issues in 15 years
You prob have good form and don't go too heavy.
Great information!! Thank you!
🚩hip ab/inductor, has its place. If you are a martial artist those will absolutely improve your kicks and knee striking, namely roundhouse and others. Your kicks are improved with that lateral/horizontal power and flexibility as well as vertical and classic push/pull muscle strength. Remember mostly all muscle and gain videos are done from perspectives of non professional body builders in a way , they aren't fighter's per say. Even tho some of them can fight, their power training is not the exact same.
(Ta Kwon Do(s. Korean) and Kenpo myself)
Been doing them and I can say my kicks feel better and quicker
Bet. After I get to a spot I like with my barbell squats, I'll go back to using this machine. I'm 6 foot 2, currently 174lb endgoal is 220-240lb. Trying to be a pure unit.
@@nxt3223 yes bro. Treat the ab/inductor like an accessory work out. No less than every other session hit them. Artial artis soccer player or not it gives well rounded lower body. Jist a bit extra on with. Especially for slim muscular endomorphs like me
@@Ali-rb1mq I am slim and muscular as well. Very hard to put on the weight but I am trying to eat as frequently as I can without breaking the bank lol
@@nxt3223 I got a good gainer shake man. Peanut butter, olive oil, and a bit of sweetener of choice. And an ounce of oatmeal just to keep it homogenous. It's high protein. Moderate good* fat, and some carbs. Everything our type needs. Not to mention an easy extra 1,100 calories in a 12 oz shake. It works wonders for me.
Incline bench press on the Smith Machine feels so damn sweet.
Not the leg press !!! 😭😭😭😭
Thank you for this information, super helpful and well presented.
Thanks for the info. Really helpful 👍👍
Great tips! I started eating healthy and exercising and It really improved my mental and physical health. I didn't know anything about meal planning and optimal food choices so I searched it on the internet. I found nice fitness planner on Next Level Diet and it was super helpful for me back then as it gave me good insights about calories and nutrients. There are many similar things now, you can find something for yourself. Good luck!
The leg press is an excellent exercise, and if done correctly with emphasis on back support, there is little risk for injury. Doing squats is far more likely to cause lower back and other injuries than leg press, so take this video with a grain of salt.
That's why I follow multiple people and don't blindly believe in just one, even if I like that particular fitness CZcamsr a lot, everybody is different and so their opinions, and about the scientific studies, is hard to believe in theses times where there are a lot of bias studies out there
Agreed. I made massive leg gains stopping barbell squats to switching to leg press.
@@kero6016 Check out Ryan Humiston. He is old school with new twists and has changed my entire way of lifting.
Yup - glad to see I am
Not the only one who noticed
exactly. leg press is a great exercise that you should get full ROM with or it only targets a few muscles in your legs. Squats your back can go out of position and you can injure it.
there is reason why the leg press has handles at the seat, you have to hold onto them as you go lower so your lower back does not get hurt, I love leg press due to it hits the quads directly, and its waaay better than regular squat, mind muscle connection, having good form will definitely help you prevent injuries
Me too I love leg press more than squat since squat hurts my knees there are videos which supports that leg press is way better than a regular squat
Legpress is in no way better than normal barbell squats. This channel has done a video on it as well. Clearly neither of you two listened to what he mentioned in the video.
@@ETBrooD Cool man, as long as you are happy getting less gains and gaining less strength while doing your leg presses rather than doing proper barbell squats. Just like your username states. The lies you tell yourself... ;) Leg presses are easy. Barbell squats are hard. You keep on doing your easy thing.
@@maroela2 clearly you dont have proper mind muscle connection, it does not matter what a CZcams video says, it matters what works for you, barbel back squats are great for strength (ego lifting?), leg press when you apply hypertrophy techniques, slow down tempo, squeezing quads, high reps, drop sets, leg press is waaaaay better than barbell squats to hit the quads directly
@@nelsonflores5757 hypertrophy is great and all but functionality is just as important as hypertrophy gains I would argue it is MORE important as you need functionality in order to get those gains anyway but if leg press works for you go for it but it has been proven over and over again squats are the king of all leg exercises plus sqauting is one of the most natural movements for the human body to do
Very informative and well explained 👏 thank you!!!
Thank you for bringing useful knowledge to help preventing bodily injuries for thousands & thousands of Gym Bros.
I am an athlete and I used to get my groin pulled many times because of the explosive runs we have to do in cricket,the hip abductor machine has helped me with it a lot,I usually do high reps at moderate weight
I’m disabled and the smith machine has been a welcome to me. I enjoyed lifting before my cva and the smith has made me feel able again.
Excellent video, I'm currently having lower back pain and started avoiding squats while it heals but my performance of the leg press is obviously making it worse. I'm doing unilateral leg presses for now. Thank you very much! Subscribing right now.
It's a garbage video and you shouldn't do one leg presses, there's literally zero sense in it.
This video is so helpful. I've used all of these machines and have had back pain for a long time! Makes so much sense now.
Found this out myself about the leg press. Plus flexing your leg until it's straight is rather than keeping it bent is begging for a knee injury. One leg at a time actually works much more effectively! Nice vid
same here and between switching legs I do some ''calf press'' I get the most out of it
since then no more knee or lower back injuries
Yea man u never wanna lock ur knees, even if ur doing normal squats. And u never wanna lock ur elbows during bench, doing that can cause major injuries
Nobody ever told me NOT to lock out my knees on the back squat. After 15 years of working out (and kicking out knees on back squat) my knees are suffering from it.
I’ve been doing single leg presses lately, I hate doing squats but I would do it with free weights and never on the smith machine
@@BigDub24 should of known this 14 years ago!! Now tell that to
My hip!😢
I do the leg press because I can't squat unless it's just the bar due to herniated disks. I am extremely conscious of not rotating the pelvis up at the bottom. I think it's important to note the back rest can normally be adjusted and it's equally extremely important to have it in a certain position. I see many people angling the back rest further back which can activate the hamstrings and glutes more but I think you stand a greater chance of a back injury than with the back rest further further up.
The smith machine is a dangerous machine and you can easily hurt your back in particular if you use it for squats for the reasons mentioned in the video
as he said everyones bodies are slightly different personally the leg press machine injures me when I use it due to the reasons he stated in the video but if the leg press works fro you then good for you and keep using it mate :)
Bulgarian squats work for me, as do squats with a hipsquat belt.
@@bluehornet197 almost people dont put heavy enough to injury. But for heavy weight, 2 important thing need to remember.
1. Dont put knee lower natural position.
2. Feel pressure on your glute, not your lower back.
@@haibui1244 I appreciate the tips and the response but I'm a physiotherapist so you aren't telling me anything I don't know already
I agree. Keeping you back straight and flat on n the seat will do the trick
Thanks a lot for the advise! Awesome video
thank you for sharing this information!
The only thing you'll ever need from gym are weights and pull up bars which you can have at your home for a fairly cheap price, if you have some welding and construction knowledge you can make an awesome pull up bar yourself if you clear some space in your backyard, my dad did this and it's totally awesome.
I was definitely using the leg press machine wrong in exactly the way described. I would always feel my butt coming off the seat and it never felt quite right. I've experimented and found a range of motion where I can get pretty deep without my hips rolling. I always do leg press in addition to squats. I was also doing lat pulldowns behind the neck for a long time since it seemed to maked sense to me, nowadays my favorite variation is with a close neutral grip. I also recently swapped the torso rotation machine for cable woodchoppers, only done it for a couple of weeks, will see in the long run if they're right for me.
One tip on the leg press he didn't mention was that if you rotate the backrest backward you can use greater range of motion without coming off the seat. At the same time you'll increase glute activation as you'll be in a more hip extended position.
You use the side grips to pin your back down. These handles are on all similar leg press machines like a horizontal leg press.
Love the cable woodchops! Do em every time on core day. With the twisting torso machine I don't go heavy I just focus on reps.
Thank you for the great vid! I gained a lot of insights.
Excellent information... thankyou
All kind of weight exercise can cause injuries, saying that, its more unlikely a challenging one like squats or bench press can cause it because over use or overload. As a cyclist I have used most of the machines you mention on legs and core when I notice some muscle group gets fatigued and painful during long rides, and it has always improved the situation by much.
I can do everything I need for a full body with just dumbbells, a bench and a pull up bar.
And squat rack
Squat racks not essential,he can do DB walking lunges ss with DB Goblet squat to smoke the legs.
@@SnakePliskin762 this. I do dumbbell squats, lunges and Romanian dumbbell deadlifts.
@@Shifudragonturtle try the superset above,it's brutal
Honestly if u look at it tht way u dont need anything in reality just calisthenics are more than enough. At this point dont go to gym at all according to these influencers everything u do isnt benefiting just take some roids like most of em do
Thanks for this video. Been working out for years and back/knee and shoulder starting to hurt a lot. Started doing these in efforts get back in shape but was doing te opposite going to chiropractor and having to take time off. Will get back to the basics
"Stabilizer muscle activation are lower on machine" sir that is the point of a machine
no no no you have to work your stabilizers on every single exercise you do
this video is just bullsh*t
@@Anton-mx4vc yes I do agree this video is complete nonsense but your Stabilizer muscle activation is in fact lower on most machine because of the fix position
@@peepeepoopoo9474 yes i know but hes acting like you need to use them on every exercise, like it isnt ok to do a single machine because of it
@@Anton-mx4vc The point of this video is that you should avoid these exercises to save your back. In leg press you should do them one at a time or don't go too low because your butt wil come off the seat and you can get back injury. Actually this video is telling truth but people like so much leg press that they just can't believe that it can be harmful.
@@pisky5067 one leg legpress requires much more stability and will most likely injure your lower back because theres only load on one side of your body
When we start at the gym, the first thing every coach recommend is exactly all these machines 🤣
Because it's very safe on less weights
Very useful video especially for gym beginner like me! Great tips and thank you!
Thank you, I have injured my lower back numerous times using these machines. The trainers at my gym don’t know what they are doing when helping you.
You have to make sure that the trainer is certified by a reputable leading fitness organization like NASM or NSCA. A monkey could train you on machines.
Great video, I really like these educational videos. I started to work again on my body before summer, now in much better shape. Exercising can be really hard sometimes, but It always makes me feel better. Last year I had almost 400 lbs in body weight. One day I just started moving more, then slow running then I started doing weighted exercises and I was eating clean by following meal plan I got from Next Level Diet. Today I have 250 lbs and I am happy like I never been in my life.
This site really helped me as well. I can recommend it to everyone, it is pretty affordable.
Right on, my man. Good going!
The hip abductor combo machine is the only thing that finally healed up my lower left back and hip, I bought one for my basement and love it, it’s a lot easier than side planks cause all my blood doesn’t go to my head. Also my squat went up since my hips are more stable now
Absolutely this, i had tightness in my hip on the left side in terms of external rotation and could generally feel my hips pushing more to one side when squatting but since using the adductor machine every time before my leg days the tightness has massively reduced and i feel more balance between my hips, plus my squat numbers have finally started to increase
@@TuffRS exactly, Chris Bumstead uses a hip machine before squats. My left lower back would always pop out of place and I’d have to lay down to twist and pop it, now it stays in place and doesn’t hurt
They are great machines as an accessory for activation and strengthening of the hip rotation muscles and most people are weak with external hip rotation.
Personally I think this guy just puts in exercise science words to make himself sound like he knows what's he's talking about but when it comes to people with weaknesses and vulnerabilities he is lacking in judgement.
Yeah this guy has no idea what he is talking about. Abduction machine is used to heal knee and hip problems by 99% of physical therapists etc. Worked for me aswell. Its used to help stabilize the posterior chain. Will greatly improve balance issues in walking, or lifts such as lunges and squats. Same as the Jane fonda leg raise will. Aaron from Squat university used these also for clients with imbalances.
I’m not sure if was Jeff nippard or someone else but I have heard that doin hip abductors could potentially help increase your deadlift or rather help with getting the weight off the floor
I started using the leg press because It just feels more comfortable than doing squats with a barbell but now that I learned I have to perfect my form before adding any more weight. Good tips on keeping everyone safe!
Your video is absolutely correct. I see lots of people using these machines incorrectly. They lead to injuries. I’ve experienced all these problems that you have highlighted. There are always alternate exercises that can be done using dumbbells and stretching exercises that are more effective.
facts
1-smith machine
2-the tfl (tensor fascie latea)
3-the leg press
4-torso rotation machine
5-Lat pull down machine
6-seated crunch machine
7-selector iced chest press&schoulder press machine
8-Butt blaster machine
Cool I'll keep doing 3 through 8 for another 13 years ty
@@Tailionis agree
@@Tailionis same here since 1985
I can see the concern about the smith machine, but I actually prefer it for bench press due to the locked in motion (at least for now) because my shoulder surgery has made most chest exercises painful or risky and I am most at risk if I move out of a comfortable/safe range of motion due to my lack of overall strength and support muscles. The smith machine allows me to pick a comfortable path and then keeps me there as I build that strength and pattern recognition.
people been hating on smith, it is always a good alternative and there is nothing wrong if you use that as your main way of heavy lifting.
The machine is for experimenting with heavier weights without a spotter. Or, you just learn how far you can press where the next one won't make it and so stop in time.
A smithmachine i always better than free weights as you get much more stability
@@lsaidane7851 A bench press without the weights clipped in place allows you to see weak spots in your lift if one arm is weaker than the other as a weak arm is lower on lifts, shifting the weights.
Have you tried dumbell floor press? It’s one of my favorites.
Thanks for the info mate!❤️
Thank you for the information.
I disagree with some of the information in this video. There is some people that have injuries or are recovering and for example the smith machine might be a safer alternative. I believe for the best results is consistency and doing a variety of exercises with a healthy diet.
So why risk injury elsewhere in the body by using these machines?
@@huaiwei You could injure yourself doing literally ANY exercise out there. If you gotta use the machines, at least learn how to use them properly.
@@sleepingrogue4130 that goes without saying. You need to read my statement in relation to the one I am replying to.
I disagree with all of it. All the machines in the gym are there for a reason.
When I started I couldn't even lift the bar even with help I couldn't do a single proper rep I used the smith machine for the first 2 months until I was able to actually lift the bar
My doctor and physical therapist, both of whom are part of a team that work for major professional sports teams, said leg press isn't dangerous. It can be beneficial for those that struggle with back pain doing squats as it takes the weight off the spine.
Great advice thank you ❤
Thanks great information
My main takeaway was stick to the tried and true. Oftentimes, strength and simplicity go hand in hand. Thanks! Makes me feel happy my little home gym has all the equipment I need. 😊
you're absolutely correct simplicity and strength go hand in hand and the tried and true exercises will always be the best no matter what new variation of an exercise we use
what equipment do you have in your home gym?
@@ricomajestic I have dumbbells from 5lbs to 45lbs, some kettlebells, a variety of bands, squat rack with a pull up bar, barbell, bench, some plates, slam ball and a post landmine attachment, pulley cable system from Amazon. My gym is a 9×11 room.
Anyone who believes what this fraud is saying is an idiot !!
I have lower back pain when using the leg press and going too far down, I now place one foot higher than the other when pressing now and the Lower back pressure has totally gone and you also get a better workout on the legs doing this
Dangerous you’re tilting your pelvis and back.
Important stuff Thank You!
Thanks for your advice
Deadlift and Squat are done ideally with a straight bar path.
Use whatever gets you stronger, more functional that your body approves of.
i specifically switched from squats to leg press after injuring my back and thankfully its never caused me any pain but that LAT pulldown part was hella spot on!
How I'd the leg press working for u? Are u doing single leg presses? I have two buldging disk and got me a Rhino belt squat. Don't do barbell squats anymore
hmm am doing 2 legged presses and so far so good ^^@@futbol1972
Excellent content & well presented!
This is very helpful. Thank you
I had the leg press problem about 6 year’s ago at age 29. I admit it was because I had too much weight on it and when extended my legs I also pushed butt forward, which caused the weight to concentrate on my lower back. Intense pain immediately took over and I spent a week to recover. Now I have episodes about 3 times a year that I can’t barely move with pain.. had to go to emergency and etc… it sucks
oh my lord hope you get better soon
probably should look for one of those massage guru things to see if they can resolve your problem if the pain is still recurring
You grip the side handles to keep your ass in place or use a smaller range of motion.
Comment on the leg press, from someone with an L4-L5-S1 full fusion. Unfortunately, I'm unable to do heavy squats or trap bar deadlifts, because it's just too dangerous on my surgery site. The best leg press machines allow you to increase the angle of the back pad, so it's closer to the floor. Also, leg press is 100% safe if you lower the back rest to a more natural angle, and you don't let your knees dip so far that your upper and lower legs are at an angle lower than 90 degrees (perpendicular).
You need a reverse hyper and a belt squat machine, ASAP
@@hitleractually8180 I have no idea what those are.
Barbells and dumbbells are like a trillion times more dangerous but you do you, my dude
Very useful information and interesting.
The leg press machine is an ego lifter's dream.
Source: A former ego lifter.
Ditto
True
As somone whos herniated there disc and popped multiple ribs out I can say with certainty that the smith machine and other machines are life savers for your back. The only thing that i agree with in this vid is leg press and spinal twist machine. Everything else has a time and place to be used.
Yes exactly the same for me, this video is trash really. Almost any exercise can be dangerous if You do it wrong, does’nt mean You cant do it
Thanks really helpful video
Thank you for this video 👍❤️
I always use the leg press at the end of my leg workout. Love it
all the machines are useful, it just depends how properly you use them and what your target is. I always combine free weight exercises with machines at the end of my session. It is going well with me so far. The most important lesson for me was to stop ego lifting. As long as you put the right weight and the right posture, the machines definitely help your muscle growth.
Wrong.
@@MM-qt8gz if the machines weren't useful then they wouldn't exist and gyms wouldn't buy them
@@MM-qt8gz no
The Smith machine squat obviously isnt as good a compound movement as a barbell squat ,but if you do the Smith machine squat correctly wirh your feet 3 to 6 inches further in front of you ,it can actually target the quads better than a barbell squat . So what if you go in a straight line . Its ridiculous to think that a hack squat machine is good and a Smith machine sqaut is bad when if you do the Smith machine squat correctly they are basically the same exercise, ie you keep the back dead straight and move in a straight line. In addition to being like a hack squat , a Smith machine sqaut is very much like a hatfield sqaut with an ssb bar ,ie your back is straight through the whole rep
Man such an informative video
Thanks dude
Absolutely true about that Shoulder Press Old School Machine. After few days I started feeling as if my shoulder rotator muscle was getting locked in. Thanks mate!
SO HOW DID YOU HEAL THOSE? I AM FACING SAME KIND OF PROBLEM.
Thank you for this video! I was feeling knee pain recently and didn't know why, and after watching your video, the part about the IT band thightness and knee pain, I tried some stretches and was able to squat without pain!
I have actually injured my lower back on the leg press, but it happened when I was lifting WAY more than I should have. Other than that I haven't had any issues..I have also injured my lower back doing barbell squats. But again, I was lifting WAY more than I should have.
Ya this video is more BS. I injured myself with shoulder presses free weight not from machines
@@Tailionis I think there are certain exercises that are bad for SOME and not others. I have watched guys load up the hack squat machine 3-4 plates aside, and have no problem, whereas I try a medium weight for myself and my knees behind to hurt. Same with virtually every other exercise. Some people cannot do the program I do without injuring themselves. I think its important to pay attention to what does and does nor benefit myself.
very very nice and illuminating video, thanks a lot.
Some very good points..thank you
I'm struggling with lower back pain throughout my life and have, from necessity, quit some exercises and machines and the Leg Press was one of them. Also, I agree that doing exercises in the Smith that should have been done with free weights is one of the biggest mistakes a lifter can make.
Bro im also suffering from this for last 3 months especially in leg days,,,,,plz give me some solution
Thinking that doing exercises in the Smith machine that should have been done with free weights is one of the biggest mistakes a lifter can make is one of the biggest mistakes a lifter can make.
@@shanepartridge2744 bro particularly leg press seems the one which is hurting me mostly, seems like, idk the actual reason, 😭
Doing leg presses with one leg is risky. I had a friend seriously injure his lower back on a leg press machine by removing one foot while the resistance was extended out.
Seriously, if going for unilateral, might as well be doing Bulgarian split squats (with or without extra weight) and/or lunges.... If split squats are too difficult, start with variations of unweighted squats.
Why's it risky? You would presumably use less weight since you're weaker with one leg. I'm assuming the situation you described was with 2 legs worth of weight.
Great vid! makes total sense
Thank you for this very useful video
I've been using a type of Leg Press where you actually push yourself backwards rather than push the weight forward. I'm wondering if this has the same issues as the leg press mentioned in this video. I would have to assume you're not as likely to rotate your body since you're not laying on your back or whatever, you're sitting upright and pushing the seat you're sitting in backwards. Is this better or still bad to use?
i would think the pelvis issue wouldn't be a problem on that type of leg press machine
I recently started doing single-leg incline leg press to try to correct a muscle size asymmetry between my two legs, so it’s good to hear that being endorsed.
Same 🔥🔥🔥
Ikr
There is also a higher risk of injury doing single leg presses so lower weight is essential, and never straighten your legs into a locked position.
@@SoulfireSilver Why not straighten legs into "locked" position? you're just fully flexing your quad... if that causes injury you have mobility issued or not performing the exercise correctly.
@@danielstacey7785 cuz if you lock your knees by fully straightening your legs it's like literally asking for an injury
I think the most "useless" machine or machine that you should avoid in the gym is the WiFi. It can destruct your workout program. 😂
Great tips!
Thanks for the great info
ive always had a little lower back problems, and just recently tried the leg press for the first time, and oh boy it was hard getting out of bed the next day due to lower back pain!
Makes sure that you hold yourself really strong on the support grip, u have to stop ur lower body from moving while pressing, so imagine pressing urself into the seat. another help is finishing ur workout with Back extensions
@@1p0rnstar ah thanks, ill give it a go next time! because my ass kept lifting
Yeah it’s a death trap for people with existing lower back issues. The hack squat machine (standing slightly on an incline) is my preference for machine assisted lower body workouts.
How is your back? Was it just injury?
@@The.Two.2 It didnt get inujured. It just gets really really mad at me when i do certain exercises! It normally goes away when i get out of bed. But i normally have to throw my lower body out of bed to be able to get up haha
I couldn't agree more, thnx for sharing this ❤
Much Useful 👍 ❣️
All machines have a fixed range, the smith machine has a lot of safety features and is a useful trade off if you don’t go for big weights. Plus the bar is attached so nobody walks off with it to go do wrist curls during peak gym hours.
It can be beneficial on some movements like rowing, but for some it’s outright dangerous