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Why is machine training important?

The great majority of fitness users today depend on machines to improve strength and general fitness levels. This is also true in part for a large segment of the athletic community. While we at Forge believe that the best training programs will utilize a large percentage of free weight equipment, we must also recognize that the machine mode of training , at present, prevails. Machines, like free weights, are special devices for offering mechanical resistance to users intent on improving muscular performance or size, and as such, must be operated correctly to ensure safety and effectiveness. The ability to use machines properly depends on an adequate knowledge of the merits, deficiencies and the principles underlying the design of the machine.

It is important for the user to know the differences between a machine exercise and it's equivalent free weight exercise. It is helpful to know which muscle groups and tendon/ligament structures are significantly stressed using traditional exercise equipment found in most health clubs and fitness centers. The following information could prove beneficial to anyone using machines in his or her training protocols. Let's examine the merits of 5 machines that are typically found in most fitness training centers.

1. Hack Squat
   Hack Squat machines can impose excessive shearing of the knee and are a poor, unsafe substitute for the free standing squat: This shearing effect is often caused by improper foot placement on the foot plate. Hack squats should only be performed in a position with the feet extended far enough up the foot plate to insure that knees are never being pushed out in front of the toe line. Emphasis on this move should be force generated from the heels when performing the movement.
2. Seated or 45 degree leg press machines
   These machines are notorious for providing backrests that do not match the natural curvatures of the spine. The user is in a compromising position that many times can be dangerous. Leg press machines such as these can promote lumbar flexion while the athlete is trying to exert maximum force with the legs. You must concentrate on maintaining a normal neutral lumbar curvature and avoid using too great an angle of knee flexion.
3. Standing calf raise machines
   This machine often will force the lumbar spine to flex, particularly with heavy loads. Maintain your normal neutral curvature and avoid trying to jerk the load too rapidly upwards.
4. Smith machines
   The Smith machine is a unit which constrains the bar to slide upward on linear or vertical poles. This movement often imposes a larger load on the spine, shoulders, and wrists than standing presses with free weights. You should avoid using heavy loads, high speeds of movement or momentum to keep the bar moving.
   5. Seated bent arm pullover machines
   These machines force the lumbar spine in hyperextension. Restrict your range of movement to suit your body's natural limits.

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