For decades, traditional gyms have taught us to rely on certain machines, so we can feel safe while we train. However, sometimes this sense of safety may come with a price on it: limited strength development, less efficient training and not being as safe as we think we are. Here’s my list for the 4 exercise machines you can stop using, along with the one exercise you need to get all the benefits these ones promise – and a bit more.
- Inclined leg press. It’s easy to think “okay, i’ll just have a seat and press my way into leg strength”. However, trying to press a bunch of kilos while in this position puts you in a risk of lower back injury because you can load it excessively and not supplement it with your full midsection and glute engagement (i.e. rounding your back). Even your neck is at risk!The leg press still has value to build limited strength, but there are better, more effective and safer ways of using your training time.
- Leg extension machine. Working your leg muscles in isolation, one small group at a time, is something you might want to rethink. The strain you put on your knees when lowering the weight is just not worth it, especially because of the imbalance created between your quads and your hamstrings.
- Ab crunch machine. The whole point of this one is to add resistance to your crunch, hence more abdominal wall development. However, If we start from the basics, and know crunches have very limited effect on actual midsection strength development, it’s easy to deduce time spent on this machine is not being put to its best use.
- Smith machine squats. This is one of those exercise machines created with the best intentions in mind. The whole idea is to squat with a bar supported on vertical rails that enable you to twist and lock it at any height, so you can get out of it should you be unable to lift it.The problem is, because the bar moves up and down on a straight line, the slight, natural, midsection-supported tilt that should happen on any regular squat doesn’t happen at all. This restricts your range of motion and puts unnecessary strain on your spine that can genuinely lead to injury. Some recent updates to the Smith machine have tried to address the angle issue, but chances are not a lot of traditional gyms have switched them.
So, what’s this miraculous exercise that can replace all of these mechanical aids? CrossFit athletes know it well. It’s the front squat, of course!
A consistent training program that includes front squats regularly is an efficient and effective way to build lower and mid body strength. Full involvement of your leg muscles and glutes on your way up, and core engagement to support the barbell on your shoulders, will give you exceptional results over time. Have your coach teach them to you properly and you will see your overall fitness skyrocket!
Julio Gutierrez