why does the smith machine hurt my back

For example one fella from America become a quadriplegic when the Smith machine crushed his spine. Squats performed on Smith machines result in an excessive load on back extensors knee flexors knee extensors and plantar flexors.

What Is The Smith Machine And Why Does Everyone Hate It The Home Gym

However being a novice doesnt mean you should perform squats in the way Im about to describe with the Smith machine.

. One of the main downsides of the smith machine is that it forces you to perform all exercises in a super straight line. If I dont do this then I have the same issues as you with the back pain. Smith machine forces your body into an unnatural straight vertical movement.

The smith machine is no worse than a bicep curl machine and both have the same general function - specificity. The number of repetitions and sets for Smith machine rows depends on what the goal is. People let the machine do the work for them.

Some people argue that this is another advantage. Ive never used the Smith for max lifts but if this means more reps at a given weight Ill take it. Thats why people often experience back neck and knee pain when training on the smith.

According to the source this was because the machine he was using didnt have a high enough dead stop 2. Squating on a smith machine is different than free squating. In the smith machine I find I have to lean back slightly into the bar ie.

This will of course take away from an overall assault on the muscles. Bench max 250lbs. You dont use your stabilizing muscles so when you move into barbell weighted squats you fall the fuck down.

My feet will be a couple of inches in front of the bar. Try a Low Bar Squat Position. Here are my 6 tips.

And the vertical movements provided by the Smith machine are not natural. In most cases implementing one of these fixes will help alleviate neck pain while high bar squatting. With support and guidance not all the muscle fibers that could be engaged are because the range of motion is limited.

The bar on a Smith machine slides up and down on two rails stabilizing you in both the side-to-side plane and in the front-to-back planes of motion. Address a Lack Of Upper Back Musculature. Here are the biggest squat mistakes with the Smith machine.

Tryin to be an all-around stud. Specifically a deep achy pain experienced in the front of the shoulder. Taking the cue from the lower-body exercises use a weight that you can effectively move without strain.

Since this movement is unnatural for your body it will end up stressing your joints and back especially if you are doing heavy weights which is what you were doing when you hurt your neck. Those with prior shoulder or back injuries should use extreme caution when performing Smith machine rows. Using the Smith machine can potentially make both exercises high risk when poor posture and heavy resistance are involved.

Smith machines are difficult to use for squatting. Make Sure The Barbell Isnt Sitting Too High. Smith Machines are extremely guided and offer a lot of support like a regular exercise machine does at them gym.

This is not natural. More reasons for FUCK the smith machine. How Are Smith Machines Bad for You.

A squatting movement is rather complex especially considering the variations that are available. The high risk of knee and lower back injury. On the plus side though like other machines the Smith.

When the legs are out too far under the bar or in front of it this prevents the lower back arch. False sense of safety. Legs being out too far de-emphasizes quad and buttocks recruitment.

Learn the correct technique and do not attempt to lift weights that are too heavy. Ever since many recreational bodybuilders have been trying to do the same. The smith machine is not the best place to do squats.

Thats one way you know the legs are out too far. The legs are way too far out in front of the bar. The other problem most dont realize when they use a smith machine is that every nine out of ten lean back at about a 5 degree slant there are older models that go vertical with no slant but they are slowly being replaced by the slanted version.

According to research from Drake University experienced lifters can squat about 5 more on the machine likely because of the reduced need for balance. Otherwise try a different leg core exercise. I dont need a spot I need a life insurance policy.

Didnt have time to run through everyones responses but smith machine squats are sensitive to your foot positioning. The truth is that any exercise can cause an injury if you. 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.

People let the machine do the work for them. They are better for other exercises. Unlike squats using free weights where the hip flexors and back flexors share the load and counterbalance the movement.

Too far back is definitely gonna put alot more stress on the back. The smith machine can be bad for many reasons the first one being that its not nearly as effective as free weight training in order for a muscle group to be fully developed it needs to be under the greatest amount of stress and tension weight possible. Before I hit the bench I write a farewell letter to my family.

Working out since 2011. Using a machine is good for bodybuilders who want isolation or any other lifter if the machine function matches their goal for eradicating imbalances. These muscles constantly work in the same vertical pattern.

You are placing too much stress on your lower back which can lead to potential injuries. Smith machine like all other machines balances the weight for you and thus takes your stabilizer muscles out. The smith machine in my book is the worst place to do squats due to the weird and unnatural angle and way the bar moves up and down.

At a glance this minimal slant doesnt seem to be that big of a problem until you try to do. While this provides the illusion of safety there are numerous drawbacks to this. This is obviously not new to machine training but with the Smith Machine this becomes even more complicated.

Pull Your Traps Back and Up. When concentrating on building maximum size and. It prevents the stabilizer muscles from doing any role as all the needed stability is already in place with restriction of bar movement.

For both exercises your knees should be slightly bent and your back should be flat when you hinge from the hip. If I dont do this then I have the same issues as you with the back pain. 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.

Why do front squats hurt my back. Similarly one poor girl from England became paralysed from the waist down while doing squats.

Smith Machines Vs Free Weight Power Racks Pros And Cons