Research
These articles are the latest in Weight Training studies and prove the fact that Max Rack is best for proper strength training exercise.
Bompa and Comacchia article about the dangers of lifting on a Smith machine.
Choosing Weights Based Machines vs. Band Resistance Machines.
WATCH OUT for that “self-spotting” Smith machine next time you’re at the gym. Although thousands of gym-goers rely on these machines everyday for a safe, spotter-free workout, experts in the field are starting to question just how safe Smith machines really are. It might be self-spotting, but is the linear barbell movement of the machine putting excessive strain on your back and knees? Smith machines are currently well accepted throughout the entire industry, but should professionals really be allowing their clients and athletes to do squats and bench presses with this equipment?
Recent studies, research and applied biomechanical theories shed some light into this debate that affects so many lifters everyday. T.O. Bompa and L.J. Cornacchia jointly authored some of the most well-read material written on this subject in 1998. In an article published in the Journal of Athletic Training by the National Trainer’s Association, they write, “The Smith machine forces you to move the bar on a straight line while your body is planted in one spot. This is not a natural movement pattern.” Bompa and Cornacchia go on to explain that the spine’s natural curvature and integrity is undermined by the machine’s movement in only one dimension, the vertical plane. As a result, lifters may incur injuries of the back or joints. “The straight up and down movement of the bar while your feet are planted in a Smith machine squat produces excessive strain on the lower back and knees.”
Bompa and Cornacchia weren’t the first researchers to find fault in movements that restrict the body’s natural motion and force the lifter to repeat those movements over and over. Stone, Johnson and Carter also wrote on this subject in 1979. They denounced squatting on a smith machine as, “an idea both hideous and destructive.” 2 They felt this way for several reasons, with the first one being that any athlete needs to learn balance, which is removed from any smith machine motion. Second, the “straight up and down” movement of the bar reduces the lifter’s use of his or her optimal strength curve. “The smith machine also requires that the lifter either squats with his torso much closer to vertical than would be done with a real squat, which mechanically decreases the involvement of both the spinal erectors and the hamstrings. While this would be fine if it was done by the lifter’s muscular control, when the Smith machine does this it is disadvantageous to the lifter by virtue of decreasing the ability of the hamstrings to protect the knee joint.” Stone, Johnson and Carter continue and explain just how harmful this limited motion can be on the knees. “Another mistake is allowing the knees to drift forward over the toes, the chance of which is increased by the Smith machine. As was previously mentioned, this greatly increases the shearing force on the knees. This, from a device touted by the ignorant as ‘safe.’”
For serious lifters, there is even more at stake when using a Smith machine. Scholz and McMillan wrote an article that appeared in Physical Therapy in 1995. “You have to especially watch the Smith machine, since it is used the most for compound exercises. You will injure yourself using heavy weights for compounds on a smith machine. A natural arc is a system that allows the muscle and bone to optimize a lifting assignment. By denying the arc, you are not only putting undue stress on the muscles and nerves, stunting growth, but also on the ligaments and bones and everything else involved in a lift, and that in turn can lead to some seriously unhealthy practices.” 3
The amount of research describing the relationship between Smith machines and injury may come as a surprise to many lifters who use a Smith machine as part of their everyday workout regime. Rod Cole, Head Strength Coach at Kansas State University, was quick to react to these kinds of findings when word first came out. “I used to include a Smith machine in some workout programs I designed for my athletes. But after a few sore backs, knees and some other injuries, compounded with the research that was being published at the time, I stopped relying on Smith machines. I just don’t want to take a chance with my athletes.”
Coach Cole wasn’t alone. Other professionals in the industry reacted similarly to the latest news about the safety concerns involved with working out on a Smith machine. Corporate fitness center purchasers within the Ford Motor Company also didn’t want to take any more risks. Dee Smith, a corporate fitness center purchaser at UAW-Ford, explains, “The liabilities of running a corporate fitness center are already great, so we try to minimize the involved risks whenever possible. When I heard that Smith machines were increasing the possibility of injury, it was a simple decision to stop buying those units.” Aside from the insurance and liability aspects, fitness center managers, coaches, trainers and gym owners also feel that biomechanics often get overlooked and need to be addressed more often. “When research proved that these machines were forcing my lifters to move unnaturally, I immediately began to look for alternatives,” she added.
What can a coach or fitness center manager do to alleviate this problem? First, research suggests that lifters should stop using Smith machines or any other machine that severely restricts one’s natural movement. Stop the injuries before they start! Upon learning more about the research, many fitness professionals have decided to increase their facility’s dependence on free-weights, countering the industry-wide movement toward machines. But some professionals, like Rod Cole at Kansas State and Dee Smith at Ford Motors, turned to new technology. Dee explained to me, “We have found success with the Max Rack, which combines free-weight barbell motion with the safety features of a Smith machine. Everyone at our facilities has forgotten the Smith machine.” Max Rack, Inc., a weight lifting equipment manufacturer located in Columbus, Ohio, has developed and patented the technology that allows for safer and more bio-mechanically correct barbell motion. The machine also allows the lifter to perform a greater number of exercises than a machine with only vertical movement. Rod added, “That’s why I’ve gone to Max Rack- it provides safety within a natural multi-plane movement- unlike the single-plane motion of a Smith machine.” Dee explained how the new technology has affected her co-workers and peers: “My clients have stopped doing what the Smith machine was forcing them to do and can now listen to their bodies.”
-Dr. Ron O’Brien, 8-time U.S.A. Olympic Diving Coach and advocate of free-weights
REFERENCES
1 Bompa, T.O. and Cornacchia, L.J. Serious Strength Training, Journal of Athletic Training. Vol. 33, Oct. 1998. National Athletic Trainer’s Association
2 Stone, M.H., Johnson, R. L. , & Carter, D. R. (1979). A short-term comparison of two different methods of resistance training on leg strength and power. Athletic Training, 14, 158-160.
3 Scholz JP, Mcmillan AG, Neuromuscular coordination of squat lifting, II: Individual differences. Physical Therapy, Feb. 1995; 75(2) 133-144.
Other Brooks, Douglas. Effective Strength Training: Analysis and Technique. Human Kinetics Pub, August 2001
Bompa and Comacchia article about the dangers of lifting on a Smith machine.
The smith machine forces you to move the bar on a straight line while your body is planted in one spot. This is not a natural movement pattern. In a natural squat the bar moves in an arc, more pronounced when you squat on the whole surface of the soles of your feet. The straight up and down movement of the bar while your feet are planted in a smith machine squat produces excessive strain on the lower back and knees. (Bompa and Cornacchia 1998).
Choosing Weights Based Machines vs. Band Resistance Machines.
Okay, I'm sure you've all seen infomercials for band resistance machines like the Bowflex, Bandflex, or soloflex, be it rubber bands, or plastic rods. What these machines offer is an alternative to the more 'traditional' weights based exercise equipment. Like the workout stations, these band resistance based exercise equipment also offer a wide range of exercises.
Band resistance machines offer little advantage over weight based exercise equipment. So what are some advantages and disadvantages of band resistance exercise equipment? Let's take a quick look.
Advantages of band resistance exercise equipment:
- ease of use, and easy accessibility right in your home
- easily adjustable and versatile
- you're less prone to injury
- offers a number of exercises
- requires no spotter, allows for quick workouts
- great for general fitness, but not for serious muscle building
- requires less space than most weights based exercise equipment
Disadvantages of band resistance exercise equipment:
- inferior to weight machines and even more so than free weights for muscle gains
- rod based exercise equipment like the bowflex has variable resistance, which is inferior compared to non-variable (most weight machines) and free weights - see below for more details
- has a jerky, somewhat hard to control motion
- can be very pricey
Okay, let's talk a little about the variable resistance stuff mentioned above. What does it mean, and why are variable resistance exercise equipment inferior? Take the Bowflex for example, it uses these plastic or rubber rods as resistance. now lets say you're doing a bench press rep. on your way up. The resistance is always the lightest, simply because the rod is just starting to bend. about half way, the resistance increases, because the rod bends more, and at the top of the rep, the resistance is the greatest because the rod is almost fully bended. You won't be able to get the most out of your muscle like this.
In a comparison study done in "Weight Training: A Scientific Approach", various exercise equipment were compared, and variable resistance scored at best mediocre; however, it did score very well on likeliness to injury and ease of use. Free weights, of course ranked the best overall.
Article Reviews and Customer Letters
"The Max Rack is one of the most effective self-spotting, full motion free weight machines on the market!"
"The self-spotting Max Rack offers risk-free weightlifting without sacrificing range of motion."
It's finally here -- the Max Rack! There are no gimmicks. The Self-Spotting Max Rack is the best of free weightlifting without any of the risks and without sacrificing range of motion. Imagine a super Smith Machine that travels not only up and down vertically but also back and forth horizontally at the same time. Yes, that means you can even curl. Imagine also that you don't need to twist the bar to activate the locking mechanism. The Max Rack combines the essentials of free weightlifting with the most innovative design to allow the body builder, whether beginner or advanced, to have the best workout without jeopardizing safety or form. For the first time bodybuilders can do weight training in a full range of motion without a spotter. Not only does the Max Rack self-spot, but it also allows the trainer to do more exercises on one piece of equipment than any other machine offers. To find out more about Max Rack, visit www.maxrack.com
Dear Mr. (Steve) Skilken,
I am writing a strong letter of endorsement for your weight lifting product (the "Max Rack"). As a high school football coach and high school weight lifting instructor the "Max Rack" provides several features that make it an outstanding product that can be added to any weight lifting program for men and women.
First and foremost are its safety features. The Max Rack is quite possibly the safest piece of equipment that I have seen that can be used to attempt several different ground based exercises. These exercises are potentially very dangerous and Max Rack virtually takes the danger away!
Second, the versatility of the Max Rack to handle numerous weight lifting exercises is unbelievable. Set up is fast and easy. This allows an athlete to use as little space as possible to get a maximum workout in.
Third, Max Rack has the qualities and advantages of ground based free weight exercises yet, gives the athlete the confidence provided by a well designed machine mechanism.
The bottom line is that our athletes use the Max Rack at DeSales high School and enjoy using it which is motivation in itself. Our athletes can lift safely and most of all they get strong! It gives us the competitive edge we are looking for!
I would strongly recommend that the Max Rack be an important new addition to any weight room. In some cases, several Max Rack stations could replace all of the equipment in an entire weight room!
Our goal at DeSales is to build our facility around the Max Rack for maximum functionality!
Sincerely,
Robert Jacoby
St. Francis DeSales High School
Columbus, Ohio
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