Poliquin on the Smith Machine

[BendtheBar]

Poliquin on the Smith Machine

Q: I use the Smith machine extensively in my training, but I've been hearing that it's not the greatest piece of equipment ever invented. What's your take?

A: To be frank, I don't think much of the Smith machine. In fact, when I design a weight room for a client, I never ever buy a Smith machine. In fact, if a dork asks me a question about chest training during one of my workouts, I quickly prescribe him ten sets of 20 on the Smith machine as my way of getting revenge. One of the reasons that the Smith machine has so much publicity in the magazines is because it makes a great visual picture but, as far as functional transfer, it scores a big zero. It was probably invented by a physical therapist who wanted more business for himself.

What you might perceive as positives with the device are in fact strong negatives. The perceived positives are only short-lived because, in a Smith machine, the weight is stabilized for you. However, the shoulder really operates in three planes. But if you do exercises in a Smith machine, none of the shoulder stabilizers need to be recruited maximally. For example, the rotator cuff muscles don't have to fire as much because the bar's pathway is fixed. That creates a problem when the trainee returns to free-weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life. Since the Smith machine has allowed him to develop strength only in one dimension, it predisposes him or her to injury in the undeveloped planes of movement.

Exercise prescription specialist Paul Chek of San Diego has identified what he calls pattern overload syndrome. In his seminar and videos, he stresses that the Smith machine bench press is one of the most common sources of shoulder injuries:

"People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If Johnny Lunchpail always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But he can't change the pathway?the bar will always be in the same position."

Because of the mechanics of the human shoulder Joint, the body will alter the natural bar pathway during a free-weight bench press to accommodate efficient movement at the shoulder. A fixed bar pathway doesn't allow alteration of this pathway for efficient movement of the Joint, thereby predisposing the shoulder to harmful overload via lack of accommodation.

All in all, the Smith machine is a training piece for dorks. If you're interested in training longevity, you're far better off sticking to the standard barbell and dumbbell exercises or try the newer chest machines from Magnum and Flex.

[Francisco]

Originally Posted by BendtheBar

Poliquin on the Smith Machine

Q: I use the Smith machine extensively in my training, but I've been hearing that it's not the greatest piece of equipment ever invented. What's your take?

A: To be frank, I don't think much of the Smith machine. In fact, when I design a weight room for a client, I never ever buy a Smith machine. In fact, if a dork asks me a question about chest training during one of my workouts, I quickly prescribe him ten sets of 20 on the Smith machine as my way of getting revenge. One of the reasons that the Smith machine has so much publicity in the magazines is because it makes a great visual picture but, as far as functional transfer, it scores a big zero. It was probably invented by a physical therapist who wanted more business for himself.

What you might perceive as positives with the device are in fact strong negatives. The perceived positives are only short-lived because, in a Smith machine, the weight is stabilized for you. However, the shoulder really operates in three planes. But if you do exercises in a Smith machine, none of the shoulder stabilizers need to be recruited maximally. For example, the rotator cuff muscles don't have to fire as much because the bar's pathway is fixed. That creates a problem when the trainee returns to free-weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life. Since the Smith machine has allowed him to develop strength only in one dimension, it predisposes him or her to injury in the undeveloped planes of movement.

Exercise prescription specialist Paul Chek of San Diego has identified what he calls pattern overload syndrome. In his seminar and videos, he stresses that the Smith machine bench press is one of the most common sources of shoulder injuries:

"People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If Johnny Lunchpail always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But he can't change the pathway?the bar will always be in the same position."

Because of the mechanics of the human shoulder Joint, the body will alter the natural bar pathway during a free-weight bench press to accommodate efficient movement at the shoulder. A fixed bar pathway doesn't allow alteration of this pathway for efficient movement of the Joint, thereby predisposing the shoulder to harmful overload via lack of accommodation.

All in all, the Smith machine is a training piece for dorks. If you're interested in training longevity, you're far better off sticking to the standard barbell and dumbbell exercises or try the newer chest machines from Magnum and Flex.

Great post steve!

[BendtheBar]

Thanks. I learned a lot from it. I was involved with a debate yesterday where a trainer was advocating the Smith bench for strength training during a bench press stall period.

I can't say that I have issues with someone using the Smith for bodybuilding training, but I really don't like it for strength training.

I'm not a big fan of using too many machines, but I know plenty of men pack on mass using them.

[Trevor Lane]

Here's the only smith machine worth a ****:


Because it has 2 axis movement, you do recruit those stabilizing muscles more than you would with a 1 axis standard smith.

[big_swede]

Good post BtB. Everytime ive used the smith lately, which is not much but a couple o times for variation, ive got injured in some weird way. Warmup on smith OH press - pulled trapezius had to take 3 days off. CGBP - Wrist felt really bad for some days. Lunges - Pulled upper gluteus. BHB shrugs - Also bad trap injury. Its Satans workout equipment, the smithmachine =)

[BendtheBar]

Originally Posted by Trevor Lane

Here's the only smith machine worth a ****:


Because it has 2 axis movement, you do recruit those stabilizing muscles more than you would with a 1 axis standard smith.

That doesn't look half bad. I wonder if there is any awkward movement sensation as the weight tries to move along the horizontal plane.

[BendtheBar]

Originally Posted by big_swede

Good post BtB. Everytime ive used the smith lately, which is not much but a couple o times for variation, ive got injured in some weird way. Warmup on smith OH press - pulled trapezius had to take 3 days off. CGBP - Wrist felt really bad for some days. Lunges - Pulled upper gluteus. BHB shrugs - Also bad trap injury. Its Satans workout equipment, the smithmachine =)

I used Smith for a year on bench. I trained at a small gym with no spotters whatsoever. I can say that I moved up in weight rather quickly, but I also had quite a few strains and pains that year.

[Trevor Lane]

Originally Posted by BendtheBar

That doesn't look half bad. I wonder if there is any awkward movement sensation as the weight tries to move along the horizontal plane.

This is the exact model I logged about yesterday, the only wierd thing for me was when I walked it out from the rack there was a shudder of the whole rack as I got the weight off. The other downside is you can only put 400 lbs on the bar, if you follow those red warning labels on things .

[BendtheBar]

I'll never understand why they build a solid piece of equipment like that without a 5 to 6 hundred pound limit.

I'm betting the bar itself isn't the highest of quality.

[Trevor Lane]

Originally Posted by BendtheBar

I'll never understand why they build a solid piece of equipment like that without a 5 to 6 hundred pound limit.

I'm betting the bar itself isn't the highest of quality.

I'm assuminmg they don't expect actual strong people to use it, also I e-mailed the company to confirm that it had a standard 45 lb. bar and they said it could weigh anywhere from 30-45. This one felt like it was 45 so I'm calling it 45. Although I don't see myself using it again anytime soon.