I’ve yet to see one positive thing posted about Smith Machines, and I’m just wondering if anyone here has any reason as to why they’re so bad and cause injuries? Like others, I was under the impression they were safer. Just trying to learn why this isn’t so…
The Smith Machine ain’t evil. If you look at it like it’s just another option for training, than great. But by solely performing Smith Machine squats, you’ll be neglecting stabilizer work - and that’s not a good thing. Also, you’ll have to clarify your use of the word “safer”. Since Smith Machine squats aren’t “safer” than regular squats.
Regular squats performed with proper form are just as "safe". I prefer to completely ignore the Smith Machine. But that's just me and my preference for training.
Smiths are a perfect towel hanger, although for something that is only usefull for that they take to much precious space at the gym. Seriously, i use them for calf raises only and heard that they’re OK for srhugs also, i can’t think of one reason to use them for anything else.
You can read what Charles Poliquin thinks about it here: (Q: I use the Smith machine…
http://testosterone.net/html/75cp.html
There is also a diagram in his book "The Poliquin Principles" which shows the load on your knees when you squat using the smith machine.
Check out this Chek article…
www.chekinstitute.com/ articles.cfm?select=27
Th Smith Machine compared against barbells and especially dumbells has the potential to cause an imbalance between the large prime mover muscles and the smaller stabilizing muscles, ligaments and tendons. This sets up greater potential for injury. Some exercises done on the Smith Machine also force the body to perform unnatural form and recruitment patterns. This also causes greater risk of injury. Two example exercises: squats and bench press. You increase your risk of knee or back injury with Smith Machine squats versus regular. You increase your risk of rotator cuff injury with Smith Machine Bench Pressing versus barbell and especially versus dumbell. Personally, I only use the Smith Machine on Shrugs. The Shrug is one of the least mechanically complex exercises there is and just simple straight up and down so it’s not bad on a Smith Machine. Even a Bench Press movement done in proper form is not straight up and down.
Using the Smith machine too much can cause you to overemphasize one particular plane of movement while totally neglecting all the others for that exercise. This can, in time, lead to injury. A good example of this is people using the S.M. for benches or incline benches, where their bodies don’t have any leeway to shift the weight or shift under the weight to any significant degree. This can result in shoulder problems.
However, the S.M. can be good for certain exercises that involve throwing yourself off the normal plane of balance. For example, sissy squats work well on the machine, because you can use the bar to keep yourself from falling over backwards, whereas with a “normal” sissy squat you have to use one hand to balance yourself and the other to hold a plate on your chest (or whatever). And since you’re basically moving your body around the bar, rather than vice-cersa, you don’t run into the problem mentioned above.
I bought a smith to help rehab a severely torn pectoral. I would be lost without it in my situation. Just think of it as one of the many tools available to do a job. Don’t use it exclusively and you will do just fine. The work of the devil? Never.