6. Smith Machine
Next up is the smith machine, and yes! the smith machine itself, can be used effectively as a supplement to your workout, but the way that most guys use it is wrong, and should be avoided.
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A perfect example is using the smith machine for squats, many guys believe that by sticking to the smith machine, for most of their compound lifts, like squats, and presses, they’ll help prevent an injury with the smith machine, due to the fact that it looks like a barbell in a squat rack. it’s very easy to forget, that it’s not a free weight exercise. meaning it does not have a free range of motion at all.
Just like most other select riser equipment, it’s locked into a range of motion, which like i said earlier, will immediately take the stabilization benefits away from whatever exercise you do, when using the Smith machine. specifically with the Smith machine squat, you’re putting yourself into a very unnatural squatting pattern.
First of all, the whole time that you’ll be doing the exercise, you’ll be leaning your weight back, this would be impossible to do with a regular barbell, because you would simply fall backwards, rather than allowing your back to bend, as you come down your back is forced to stay perfectly straight, which to most beginners, might make it seem like you would decrease the risk of a back injury, but it only increases it. especially because your hips, are also not allowed to freely move throughout this movement.
During a squat, your hips, and your back, should be allowed to curve, and then around its natural range of motion. this exercise on the other hand creates a very unnatural range of motion that you should avoid. do regular barbell, or dumbbell squats, with proper form instead.
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