The 8.5 Precautions You Need To Take Before Using Fixed-Path Machines – Free Weights Vs. Machines Part 3

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Last week we talked a bit about cases were it might be ok to use machines instead of free weights.  But even in those limited circumstances, you have to take some precautions to prevent injury and to maximize the effectiveness of your workout:

pic: Don't Be Stupid - use machines as they were intended

The 8.5 Precautions You Need To Take Before Using Fixed-Path Machines

1.  Be absolutely sure you can’t find a free weight alternative. Most of the time, with some advance research, you can find a better way to work the desired muscles by using a free-weight exercise.  Note well:  “free weights” includes dumbbells, kettlebells, and medicine balls too!
2.  Be absolutely sure you can’t find a cable alternative. Same as above.
3. Always take the time to try different seat heights, and other ergonomic settings to get the best range of motion; then write these down so you can quickly set it up properly next time!
4.  Start with very light weights to make sure your ergonomic settings are optimal and to make sure you understand the proper form for the machine motion.
5.  If using leg press machines, do one leg at a time; the non-working foot is flat on the floor.  This helps prevent your back from flexing into an unsafe position.  (And yes, this means you have to lower the overall weight!  Check your ego at the gym door!)
6. If using a Smith-style machine, practice the wrist motion first.  It’s trickier than you might think and you don’t want to be messing with that technique in the middle of a real set.
7.  Never use machines for max lifts.  If you are trying to see how strong you are, use free weights and get a spotter.
8.  Never use a fixed path machine for your abs, obliques, or lower back.  Period.
8.5 Use machines as they were intended, or else don’t use them.  You can get seriously hurt so don’t get “creative”.

Next up:  The Science of Machines vs Free Weights – coming next week!

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Related posts:

1. Machines Suck! Or Do they? – Free Weights Vs. Machines Part 1 of 4
2. Part 2 – Machines Suck! Or Do they? – Free Weights Vs. Machines
3. The Science Of Machines vs Free Weights – part 4 of 4 articles

Tags: free weights, machines