Thu, Oct-07-04, 08:12
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Registered Member
Posts: 220
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Plan: n/a
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Quote:
Originally Posted by dogbone1
FYI, there is a lot of naysaying and argument about what is safer on the knees in re Smith machine v. ATF squats. Personally, I squat 160 on the Smith machine, and I find that it is much easier on my knees than free-standing ATFs. I think the key is foot placement. You want your feet to be slightly in front of your body so when you squat, your knees are directly over your feet instead of in front of your feet.
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Sorry, but this is flat out incorrect. It defies human anatomy and biomechanics.
1. Machines are never superior to free weights.
2. The Smith machine locks you into a fixed plane of motion, which develops what is called 'pattern overload syndrome'. This was coined by Paul Chek and is explained as
People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed pathway repetitively loads the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If Johnny Lunchpail always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all of the time: triceps brachii, pectoralis major, long-head of the biceps, anterior deltoids, and serratus anterior. But he can't change the pathway, the bar will always be in the same position. This commonly leads to chronic injury over time. The weight is stabilized for you. However, the joints operate in multiple planes. Use of the Smith machine, greatly decreases stabilizer activity. That creates a problem when the trainee returns to free-weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life.
This clearly applies to any exercise. Because of the mechanics of the knee joint, the body will alter the natural bar pathway during a free-weight squat to accommodate efficient movement at the knee. A fixed bar pathway doesn't allow alteration of this pathway for efficient movement of the joint, thereby predisposing the knee to harmful overload via lack of accommodation.
3. If your feet are out in front of you, you tend to push 'back' against the bar. Doing so forces the hamstrings to function as extensors which decreases their protective effects on the knee - the result is increased sheering force on the knee. Again, over time, chronic injury.
4. The issue of knees over toes has already been addressed.
And people like Smith squats because one, it's easier, and two, you can lift more weight.
The majority of people with amazing leg development are free squatters.
Last edited by -thunder- : Thu, Oct-07-04 at 08:19.
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