why does the smith machine hurt my back

Taking the cue from the lower-body exercises use a weight that you can effectively move without strain. Smith machine forces your body into an unnatural straight vertical movement.

Smith Machine Squats Correct Form Benefits Debate Set For Set

This can lead to injuries over time and cause you.

. Or your elbows during a smith machine curl. Start doing regular squats and. Smith machine like all other machines balances the weight for you and thus.

The smith machine is not the best place to do squats. You are placing too much stress on your lower back which can lead to potential injuries. This can allow them to squat deeper than they may usually manage using a squat rack.

Lack of Muscle Activation. As such its a popular piece of gym equipment for those who want to train without a spotter because you can easily re-rack the bar at any point. Squatting is difficult with Smith machines.

The Smith Machine was created by a man named Rudy Smith back in the 1950s. 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. In other words the bar can only move up and down.

Squatting on a Smith machine isnt biomechanically natural and allows people to get into positions they arent normally able to manage. My feet will be a couple of inches in front of the bar. One argument against machines is that stabilizer muscles.

The reputation problem Smith machines have comes from squats. Here are the biggest squat mistakes with the Smith machine. Because it takes away the need for independent balance and stability people may not grasp the bar properly on their back.

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. Using the Smith machine can potentially make both exercises high risk when poor posture and heavy resistance are involved. I have never had problem with my lower back though.

In principle this sounds great. Smith is more suitable for other exercises. The fixed bar path can also put your joints in weak or dangerous positions such as your shoulders during a smith machine bench press.

The Smith machine is a machine that forces the bar into a vertical path. Smith machine forces your body into an unnatural straight vertical movement. Too far back is definitely gonna put alot more stress on the back.

For both exercises your knees should be slightly bent and your back should be flat when you hinge from the hip. People let the machine do the work for them. Its also a good way to learn the movement itself.

Squating on a smith machine is different than free squating. Taking the cue from the lower-body exercises use a weight that you can effectively move without strain. A weak lower back will round while the smith machine will hide and possibly further advance these imbalances.

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. Author has 247 answers and 33M answer views 2 y. Didnt have time to run through everyones responses but smith machine squats are sensitive to your foot positioning.

The Smith Machine has been one of the most criticized pieces of equipment in the gym for the past 7 or 8 decades. However with a smith machine you dont have to worry about stabilizing the weight. Otherwise try a different leg core exercise.

If I dont do this then I have the same issues as you with the back pain. Tryin to be an all-around stud. Heres the Smith machine definition.

It is common for people to let machines handle the hard work for them. You will never go into a gym that does not have at least one Smith Machine. Its on a fixed machine almost like training wheels on a bike.

This is due to the lack of development in their stabilizing muscles causing the bardumbbells to fly all over the place. A Smith machine is a resistance training machine that offers barbell style training in a fixed plane of motion. In the smith machine I find I have to lean back slightly into the bar ie.

Oddly enough it is still one of the most popular machines. 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. 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.

Squats performed on Smith machines result in an excessive load on back extensors knee flexors knee extensors and plantar flexors. Some people with a history of low back injury myself included find that incidence of low back pain is much lower when squatting on the Smith machine compared to with free weights. Working out since 2011.

Weak abdominal muscles can cause rowers to overcompensate in the lower spine which can lead to lower-back pain Totton explains. This is because there is significantly less demand on the core so its easier to focus your effort on the legs. The smith machine is not the best place to do squats.

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. Bench max 250lbs. While I agree with Joes answer to a large degree the problem with the Smith machine is the bar runs on a fixed track.

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.

Smith Machine Squats Aren T As Bad As Some Say Here S Why Beginners And Bodybuilders Alike Should Give Them A Try Livestrong