Topics in this digest:
1a. Re: Squat Racks, Power Racks & the Smith Machine
From: Martin
2a. Re: Squat Racks, Power Racks & the Smith Machine
From: cmcgrue@yahoo.com
Messages
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1a. Re: Squat Racks, Power Racks & the Smith Machine
Posted by: "Martin" kmudpje@gmail.com duiven2000
Date: Sun Feb 14, 2010 1:20 pm ((PST))
Warning: this is a very irritating site who won't close!!!!!
----- Original Message -----
From: cgajtmmkhtad
To: bodybuildingformen@yahoogroups.com
Sent: Friday, February 12, 2010 1:06 AM
Subject: [Bodybuilding for Men] Squat Racks, Power Racks & the Smith Machine
The squat rack is a free standing frame which allows a person to load and unload a barbell from an elevated position.
The power cage provides the same but being composes of 4 posts it seat catcher pins which allow the trainee to lift safely alone. The catching pins are set a few inches below the bottom position of the lift. In the event of a fail the bar is bailed and dropped onto the catchers.
Some squat racks feature catchers also but are uncommon.
The Smith Machine looks similar to the Power Rack but features a bar fixed to vertical rails. It is of utmost importance to recognise the difference between the Smith Machine and a power rack since each dictates a very different training style.
The power rack provides:
- A method of Loading - A method of unloading - A failsafe.
A Smith machine provides the same but dictates movement pattern and it is this which renders the piece of equipment useless to anyone who wishes to train effectively. Since the bar on the Smith Machine is guided by vertical rails it does not allow for natural three dimensional movement. This is more of a problem that people might assume.
As a trainee moves a bar through the range of motion using free weights their body requires freedom of movement to make micro adjustments which include the ways in which joints move and the ways in which muscles contract. This is inclusive of small stabilizer muscles which require freedom to develop to do the job they are intended to do; stabilizing the body with or without an external load. This is regarded as functional training since it has potential carryover into the real world.
Restricting the body to work within a two dimensional plane can create stress upon the joints and programs incorrect motor pattern. "Motor pattern" is a learning process which the body initiates to perform a movement more efficiently. As limbs move signals are passed through the peripheral nervous system to the central nervous system (through the spine) to the brain. The brain then signals to the limbs through the same path how to change their accordingly through muscle contraction. It's an unconscious process but it's an essential factor when learning how to perform lifts correctly.
A trainee who places faith in a Smith Machine pushing an external load on vertical rails will respond to become more efficient at moving in this manner regardless if it has potential detrimental effects to other parts of the organism. An example might be the knees which can suffer due to restrictions in movement and limited load handled by muscle tissue.
Lifting in the Smith Machine teaches how to lift in the Smith Machine - nothing more. It has very little carryover to the free weight alternative and needless to say is unsuited to any trainee - particularly beginners.
These principles also apply to most pieces of equipment that dictate a fixed plane of motion. An external load lifted in a real life circumstance will rarely be attached to rails.
Leave the lifting with rails to forklift trucks!
Full Body Routine Is Simply Amazing: http://musclebd.key.to/
Messages in this topic (3)
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2a. Re: Squat Racks, Power Racks & the Smith Machine
Posted by: "cmcgrue@yahoo.com" cmcgrue@yahoo.com cmcgrue
Date: Sun Feb 14, 2010 1:25 pm ((PST))
You definitely make a good point. However, I would have to argue that smith machine has its benefits. Then again, if we are looking at the beginniner, then we can both agree that proper form is more suited on equipment that allows for a more free range of motion that will also employ all the muscles of the bodypart(s) being worked in a more free manner as oppse to restricting them in a plane of motion.
To your point, there is a piece of equipment that a particular gym has started using that restricts the user to a dual plane, yet is suppose to allow for free movement within those two planes of motion. theoretically, this should allow the user to freely move the weight. The problem is that the rails that slide horizontal have too much play while the rails that slide vertical don't have as much as the horizontal. Regardless, this machine has caused at least one injury that I'm aware of. Sorry, but I don't recall who the maker of the machine is. I would prefer to use the squat rack or power cage myself; depending on the amount of weight I'm using. As stated, they both allow for free movement of the body as oppose to restriction to a plane.
Charles
www.fit2start.com
________________________________
From: cgajtmmkhtad <no_reply@yahoogroups.com>
To: bodybuildingformen@yahoogroups.com
Sent: Thu, February 11, 2010 4:06:24 PM
Subject: [Bodybuilding for Men] Squat Racks, Power Racks & the Smith Machine
The squat rack is a free standing frame which allows a person to load and unload a barbell from an elevated position.
The power cage provides the same but being composes of 4 posts it seat catcher pins which allow the trainee to lift safely alone. The catching pins are set a few inches below the bottom position of the lift. In the event of a fail the bar is bailed and dropped onto the catchers.
Some squat racks feature catchers also but are uncommon.
The Smith Machine looks similar to the Power Rack but features a bar fixed to vertical rails. It is of utmost importance to recognise the difference between the Smith Machine and a power rack since each dictates a very different training style.
The power rack provides:
- A method of Loading - A method of unloading - A failsafe.
A Smith machine provides the same but dictates movement pattern and it is this which renders the piece of equipment useless to anyone who wishes to train effectively. Since the bar on the Smith Machine is guided by vertical rails it does not allow for natural three dimensional movement. This is more of a problem that people might assume.
As a trainee moves a bar through the range of motion using free weights their body requires freedom of movement to make micro adjustments which include the ways in which joints move and the ways in which muscles contract. This is inclusive of small stabilizer muscles which require freedom to develop to do the job they are intended to do; stabilizing the body with or without an external load. This is regarded as functional training since it has potential carryover into the real world.
Restricting the body to work within a two dimensional plane can create stress upon the joints and programs incorrect motor pattern. "Motor pattern" is a learning process which the body initiates to perform a movement more efficiently. As limbs move signals are passed through the peripheral nervous system to the central nervous system (through the spine) to the brain. The brain then signals to the limbs through the same path how to change their accordingly through muscle contraction. It's an unconscious process but it's an essential factor when learning how to perform lifts correctly.
A trainee who places faith in a Smith Machine pushing an external load on vertical rails will respond to become more efficient at moving in this manner regardless if it has potential detrimental effects to other parts of the organism. An example might be the knees which can suffer due to restrictions in movement and limited load handled by muscle tissue.
Lifting in the Smith Machine teaches how to lift in the Smith Machine - nothing more. It has very little carryover to the free weight alternative and needless to say is unsuited to any trainee - particularly beginners.
These principles also apply to most pieces of equipment that dictate a fixed plane of motion. An external load lifted in a real life circumstance will rarely be attached to rails.
Leave the lifting with rails to forklift trucks!
Full Body Routine Is Simply Amazing: http://musclebd. key.to/
Messages in this topic (3)
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