why does the smith machine hurt my back

When you finally learn how to hip thrust w the smith machine and no longer have to set up the free bar whewww. Lack of Muscle Activation.

The Pros And Cons Of Smith Machines Campus Recreation West Virginia University

Make Sure The Barbell Isnt Sitting Too High.

. TikTok video from bodiedbyyoyo bodiedbyyoyo. You should only compare your Smith machine PRs with other Smith machine PRs. But the biggest reason so many serious athletes think the Smith machine is bad because it makes lifting easier by providing extra support to the bar.

This is obviously not new to machine training but with the Smith Machine this becomes even more complicated. One of the best ways to wreck your knees is to do deep Smith Machine squats especially if you set your feet a little forward to take emphasis off the glutes. The bent over row is an awesome back exercise and to really widen out those lats.

In the smith machine I find I have to lean back slightly into the bar ie. A squatting movement is rather complex especially considering the variations that are available. Keep your back completely straight throughout the whole range.

Whereas wide grip will be easier to handle heavier weight as it creates a smaller range of motion. The upright row is another upper-body. Squatting in a Smith machine the same way you squat with a barbell should be equally as safe.

Even though the Smith machine bar is true weight the fixed movement pattern friction and counterweight make exercises easier. As a result people tend to not grip the bar on their back properly because it takes away the need to independently maintain balance and stability. Overuse or overtraining is the commonest cause of rowing machine back pain.

While I agree with Joes answer to a large degree the problem with the Smith machine is the bar runs on a fixed track. Dont do squats in the Smith Machine unless you want to get injured. Traditional barbell work is also less likely to create imbalances as while the movement is still obviously repetitive it will also expose weaknesses naturally ie.

Squats on the smith machine are much much different then free weight. During a free weight squat youre forced to stay in a path according to the laws of gravity your center of gravity stays over your feet or else you would fall over. Its also a good way to learn the movement itself.

Bent Over Row. A weak lower back will round while the smith machine will hide and possibly further advance these imbalances. This can be a good and a bad thing free weight squats will help so that you can work multiple muscle groups but if you want to isolate for.

This is because there is significantly less demand on the core so its easier to focus your effort on the legs. I have noticed it isolates your quads and ESPECIALLY YOUR GLUTES. It can occur when you increase your training level suddenly or.

Squating on a smith machine is different than free squating. Answer 1 of 9. In most cases implementing one of these fixes will help alleviate neck pain while high bar squatting.

With the smith machine you are able to position yourself correctly. In the Smith machine the equipment could allow you to put your body in a position or take the bar through a path that some trainers call unnatural. The bench press lends itself to great adjustments as far as hand placement.

The truth is that any exercise can cause an injury if you fail to use strict form. Un-rack the bar then slowly lower it to your upper chest. The bar path in a squat should stay straight up and down over the middle of your foot.

The straight bar and vertical movement of the machine are too restrictive for elbow flexion even with light resistance. A pair of dumbbells are more effective to strengthen the biceps. If I dont do this then I have the same issues as you with the back pain.

As with any weight training apparatus or exercise the smith machine will produce muscle imbalances weaknesses and the risk of injury when misused. When it comes to the rowing machine back pain overtraining wrong rowing technique and improper rowing machine setting are the major risk factors. With the smith machine you can put a lift under the bar whether it be a wooden box or a plate that is a few inches off the ground letting your heels hang off and get a full contraction by going all the way down holding for a second and feeling the stretch then going all the way up on your toes feeling your calves contract fully.

Setting up the free bar be hurting my back hipthrusthacks smithmachinesquats smithmachinehipthrust glutesuperset barbellhiptrust. When you squat down to the bottom and start pushing back up this puts tremendous shearing force through your knee joints. Answer 1 of 8.

For example close grip allows you to keep your elbows tucked in much easier. The Smith Machine Does Not Isolate Specific Muscles For Workout. Smith machine will lead to muscle imbalances if used improperly just like any weight training equipment or exercise.

With the smith machine it takes out the need for those stabilizer muscles and is a good one for isolating the lats and other muscle groups associated with the lift. Pull Your Traps Back and Up. When used correctly smith machines are very valuable gym equipment when people perform their workouts in the right order with correct form and with the right amount of intensity.

You dont want the moves easier if you are trying to increase your overall. Many will debate that the smith machine does not isolate specific muscles. My feet will be a couple of inches in front of the bar.

21 OveruseOvertraining Cause 1. Help tackle your posture needs with this as well. Address a Lack Of Upper Back Musculature.

Comparing to the free weight barbell front squat the front squat on a Smith machine is very effective for honing in on the legs particularly the quads. The last two exercises that are commonly performed incorrectly on the Smith machine are biceps curls and upright rows. There is no physical way to accomplish this in a Smith Machine without compromising your lower back.

Even though the bar does not look as though it moves but up and down all the joints are revolving and this simple movement is not simple. Here are my 6 tips. The Smith bars weigh between six to 52 pounds and there is no reason why you shouldnt consider them.

The best example of this is the squat. Benefits can be found doing all sorts of different techniques. Set up a bench at a 30-45 degree incline if using angled Smith Machine face away from the incline Get into position and reach up to grab the bar with both hands using an overhand grip with hands slightly wider than shoulder-width apart.

223K Likes 140 Comments. But using a machine does give a false sense of security that makes some people get lax. Try a Low Bar Squat Position.

Hence making sure you can perform a wide range of exercises safely even without a spotter.

Smith Machine Squats Correct Form Benefits Debate Set For Set