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Thursday, February 23, 2012

Smith Machine Squat

Written by Lynn Glenn

can be used as an alternative e smith_machine_squat xercise to the barbell squats for developing the Quadriceps (quads) and Gluteus Maximus (glutes). For novices, the Smith Machine can be use to familiarize oneself with the squat movement, particularly with a trainer's assistance.

For more advanced weight trainers, Smith Machine can be implemented periodically after the squat has become stale (yielding less progress as when originally performed).

By performing the squat within the Smith Machine form can be controlled. While there may be less supporting muscle used to balance the weight, by performing the squat movement within the Smith Machine better form can be used, and the exercise can be done without a spotter if desired. These facts may be part of why several studies have shown that the Smith Machine can be a safe alternative to regular squats to help build the legs.

Quadriceps or Rectus Femoris is one of the largest muscle groups in your body which makes up the front of your thigh. Quadriceps primary role is extending the leg outwards. Weakened quadriceps can have negative effects on leg posture and the correct movement and positioning of the knee. s will strengthen your quadriceps to prevent these negative effects from occurring.

Quadriceps Muscle Physiology Summary

Quadriceps is made up of four major muscle groups. (1) Rectus Femoris originates on the outside front of the pelvis, ends in the quadriceps tendon with the main purpose for hip flexion and knee extension. (2) Vastus Lateralis is located on outside front of thigh and is partially responsible for knee extension. (3) Vastus Medialis, common name tear drop, is inside of femur; thick near the bottom above the knee, and is partially responsible for knee extension. (4) Vastus Intermedius lies beneath the Lateralis and Medialis and is partially responsible for knee extension.

Summary

Main Muscle(s) Worked: QuadricepsOther Muscles (Secondary) Worked: Hamstrings, Lower Back, Glutes Equipment: Smith MachineMechanics Type: Compound (When two or more joint movements are involved). Force: Push (Concentric contraction of the target muscle when movement is away from center of body). Utility: Basic (A main exercise that can place greater absolute intensity on muscles used relative to auxiliary exercises. Basic exercises have a tendency to be gravity dependent, have an inclusion or shift of resistance through multiple muscle group throughout the range of motion (e.g. bench press: front deltoid to pectoralis major to triceps) and have a natural transfer of torsion force to compression force (e.g., lockout on squat, bench press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s) during full range of motion.

Target Muscles Used for s

Quadriceps

Synergist Muscles Worked When Performing s

Gluteus Maximus Adductor MagnusSoleus

Stabilizers Worked When Performing s

HamstringsGastrocnemius

Antagonist Stabilizers Worked When Performing s

Rectus AbdominisObliques

Correct Exercise Procedure Use for s

Rest the bar on lower traps and rear shoulders, stand with your feet shoulder width-apart. Grasp the bar with a wide evenly spaced grip and un-rack the weight by pushing up and twisting the hooks off their resting post. With head up, lower back arched and abs tight, begin the movement by bending at the knees and squatting towards the ground.Continue to lower, while inhaling, until your thighs are just below parallel to the floor. Drive the weight, while exhaling, back up until you are in the standing position without locking your knees.Repeat the movement until the desired number of reps are completed, then re-rack the bar by twisting the hooks and putting them back on their post.

Caution Needed When Performing s

Many doctors say that squatting beyond where your calves and thighs form a 90 degree angle is harmful to the knees. Since much of the work is done getting to and from that 90 degree position, it is best to be conservative and not to lower yourself further. Additional caution is needed to avoid putting more weight on either the ball on heel of your foot. The weight should be evenly distributed on the bottom of your feet to avoid possible injuries.

Tips for Performing s

By using the tips mention below will help for the muscle(s) full development by incorporating more muscle fibers per rep, thus increasing the muscle's size and strength. Also by incorporating the tips mention below, they will help in preventing injuries. If you are performing squats correctly you should not fill any pain in your lower back. Lower back pain is usually a sign that you are not using correct form and/or your core is week.

Practice proper form. Always maintain proper form throughout this exercise by keeping your back straight or slightly arched, head up, eyes forward, abs tight and feet flat on floor. If you get sloppy with your form you put yourself at risk for injury. Squatting deep enough. To use squats to their full potential requires squatting down until your thighs are at least around parallel to the floor.Do not lock your knees. When you are in standing position do not lock your knees. This will keep full tension on your quads at all times and will also prevent stress to the knee joints.Do not let knees come too far forward. When in squatting position do not let your knees move forward beyond toes. When you squat down your hips should be dropping straight down, not coming forward. Do not take to all-out failure. If you are not using a spotter do not take this exercise to failure, since it will be very difficult to safely re-rack the weight. Continue the exercise until you are one rep short of failure then stop.

Frequent Mistakes Made While Performing s

Performing the exercise improperly, often referred to as cheating, will not allow for the muscle and muscle fibers to be use their fullest potential, resulting in not achieving desired development of the muscle.

Movement performed too fast. If movement is performed too fast, it will not allow full usage of all muscle fibers. Using too much weight. A mistake for many lifters is trying to lift too much weight. Make sure to use correct weight that will allow you to use proper form and full range of motion. Rounding the lower back. It is crucially important that you keep a straight back when you squat to prevent injury. To ensure your back is straight keep eyes forward, chest out, shoulder blades back and back arched. Keep your core muscle tensed throughout the movement to help hold your back in place.Pushing from the balls of your feet. This puts unnecessary strain on joints and tendons. Always push through your heels. Curling your toes can help in getting this technique correct.Limiting the range of motion. Many lifters do not go all the way down therefore not using the squats to their full potential. To use squats to their full potential make sure you squat down to at least where your thighs are around parallel to the floor. Leaning forward. This happens when your hips move faster than your shoulders. To prevent possible injury, keep rep timing slow and controlled, stick your butt out as you go down.Knees in or out. Do not point you knees in or out while lowering or pushing the weight. This puts unnecessary strain on the knee joints.Looking down. As soon as you look down your back rounds, it is as simple as that. Keep your head up and eyes forward.Knees come too far forward. To prevent knees from coming too far forward and preventing possible knee joint and tendon injuries, your hips should drop straight down as you squat.

Variations of Exercise or Equipment Use for s

A variation of a specific exercise is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are many exercise variations to this strength exercise. Some of the variations use for the s:

Smith Split Squat. This has an auxiliary utility allowing you to concentrate on one quadriceps at a time. You can either alternate legs during a set or one leg at a time then switching. Flexible hip flexors are important in keeping the torso upright during the movement.Smith Front Squat. This excellent optional exercise (auxiliary utility) incorporates additional stabilizers when performing. Smith Single Leg Squat. This has an auxiliary utility allowing you to concentrate on one quadriceps at a time, similar to the split squat. One of the differences with single leg squat when compared to the split squat, you are using additional stabilizers with the addition of antagonist stabilizers.Smith Rear Lunge. Similar to the split squat, except by using a lunging movement you incorporate additional stabilizers. Smith Hack Squat. This is an excellent alternative exercise to s with using additional stabilizers.

Other Exercises to Compliment s

Smith Good-Morning. This is an isolated movement for developing the hamstrings which will aid when performing squat exercises.Smith Straight Leg Dead Lift. This is another hamstring exercise with additional stabilizers that will aid in performing squats.Leg Press. The leg press exercise is great for strengthening the gluts for helping with the squat exercises.Hyperextensions. Hyperextensions will strengthen the lower back which is being use when performing squat exercises.

Bottom Line

The can be a great addition to your workout routine. With the suspended barbell, that moves on steel runners with safety pegs, makes the Smith Machine a great choice for those who want to lift heavy but do not have any spotters handy.

About the Author

Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of 48. Lynn Glenn is also an avid weightlifter who enjoys writing about hot topics in the areas of health, and fitness and developing further knowledge in the areas of disease prevention, nutrition, anti aging and personal training. Lynn Glenn lives and trains in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better, and beat father time! To contact Lynn, visit Lynn at http://www.musclemagfitness.ning.com/

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Standing Calf Raise Machine

Written by Lynn Glenn

The Standing Calf Raise is one of the most commonly used exercises for t standing_calf_raise he development of the Gastrocnemius (calf) muscles in most gyms across the world. The Standing Calf Raises is so popular because the exercise is not only easy to do, but it provides great benefit with low risk of injury.

The standing calf raise is one of the most effective calf building exercises in the gym. It is the perfect exercise for not only serious bodybuilders but anyone who is looking to develop picture perfect diamond shape calves.

Standing Calf Raises Overview

Main Muscle(s) Worked: Calves (Gastrocnemius) Other Muscles Worked: None Equipment: Calf Raise MachineMechanics Type: Isolation (An exercise that involves one joint movement). Force: Push (Movement away from center of body during the concentric contraction of the target muscle. Isolated movements are classified by their compound counterparts.) Utility: Basic(A principal exercise that can place greater absolute intensity on muscles exercised relative to auxiliary exercises. Basic exercises tend to be gravity dependent, have an inclusion or shift of resistance through multiple muscle group throughout the range of motion (e.g. bench press: front deltoid to pectoralis major to triceps) and have a natural transfer of torsion force to compression force (e.g., lockout on squat, bench press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s) during full range of motion).

Target Muscles Used for Standing Calf Raises

Gastrocnemius calf_muscle_physiology

Synergist Muscles Worked When Performing Standing Calf Raises

Soleus

Stabilizers Worked When Performing Standing Calf Raises

Trapezius, UpperTrapezius, Middle Levator Scapulae

Antagonist Stabilizers Worked When Performing Standing Calf Raises

None

How to Properly Perform Standing Calf Raises

Stand with your toes on the platform and your heels woman performing standing calf raise

hanging off the end of platform. Put your shoulders under the pads and straighten your legs, lifting the weight clear of the support. Keeping your legs straight, while inhaling slowly lower your heels and weight as far as possible, pause and absorb the stretch into the calf.Rise up on your toes as far as possible while exhaling, hold the contraction briefly then lower to the starting position. Repeat.

Caution Needed Performing Standing Calf Raises

If you have any knee, ankle or lower back problems avoid this exercises. If you have an Achilles tendon problem or surgery, check with your doctor first before performing the standing calf raise.

Tips for Performing Standing Calf Raises

Begin with a light weight to practice good form and control. Keep your legs locked. By keeping your legs locked throughout the movement it will keep the emphasis on your calves. Use full range of motion. The key to great form is to get a full range of motion and flexing at the at the top of the movementFull stretch. A full stretch at the bottom of the movement will stretch the calves and allow more blood to enter and ready them for the lift.

Common Errors While Performing Machine Standing Calf Raises

Using too much weight. A common mistake many novice lifters is using too much weight and not being able to complete the full range of motion.Not keeping your legs lock. Takes the emphasis off the calves. Not using full range of motion. The result will be less affective in the development of the calves. Performing the movement too fast. Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.

Variations of the Standing Calf Raises

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this strength exercise. Some other variations of the Standing Calf Raises include:

Pointing toes out. Same movements as detailed above. Targets the inner calf.Heels pointing out. Same movements as detailed above. Targets the outer calf. Smith Machine. Add weight and stand on a block high enough to allow full range of motion. Complete with same movement as detailed above.Machine Donkey Calf Raise. Adjust weight, stand on platform with hips and back under pad. Complete same movement as detailed above.

Additional Exercises to Compliment the Standing Calf Raise

Dumbbell Reverse Calf Raise. This is an isolated pull exercise that targets the Tibias Anterior with either Basic or Auxiliary utility.Seated Calf Raise. The seated calf raise targets the Soleus muscle of the calf. Weighted Single Leg Calf Raise. This is an isolated push exercise that targets Gastrocnemius with either Basic or Auxiliary utility and uses Gluteus Medius and Minimus as stabilizers.

Bottom Line on Standing Calf Raises

By far the Standing Calf Raise is a good leg exercise that comes in many other variations such as weights, cables or even perform at home standing on a block. Don't neglect the calf workout, because calves are important for number of basic physical requirements, including walking, running, balance and most lower body oriented activities.

About Lynn Glenn

lynn_glenn Lynn Glenn is a 62 year old natural athlete from Southern California who started training at the ripe young age of 48. After catching the "bodybuilding bug", Lynn became interested in living a healthy lifestyle and started writing about hot topics in the areas of health, fitness, weightlifting, and nutrition for MuscleMagFitness.com, and MyBestHealthPortal.com.

Wednesday, June 29, 2011

New Tip on Smith Machine Stiff-Legged Deadlift

Elorion's Tip on Smith Machine Stiff-Legged Deadlift --> .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } Bodybuilding.com Information Motivation Supplementation

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Discounts & Deals - Sign Me Up! | Videos --> Find A Plan Store BodySpace SuperSite Forum Home Articles Exercises Videos Workouts Training Nutrition Supplements Motivation For Sports For Women For Teens Contests Bodybuilders Main»SuperSite»Exercises»Hamstrings»Smith Machine Stiff-Legged Deadlift»Tip Elorion's Tip Of Smith Machine Stiff-Legged Deadlift

0 of 0 people found this tip helpful Elorion

Exercise Rating 7/10

Jun 22, 2011 6:04 AM: If you have back pain.

Though I'm a bigger fan of the Romanian and Dumbbell Deadlift, I have to give any form of the Deadlift a decent review. It is "the best" exercise for working some of the least worked muscles. The hamstring, glute, and lower back are designed to work together....+See More If you have back pain.

Though I'm a bigger fan of the Romanian and Dumbbell Deadlift, I have to give any form of the Deadlift a decent review. It is "the best" exercise for working some of the least worked muscles. The hamstring, glute, and lower back are designed to work together. This exercise hits all those areas by using one of the most basic motions a human can do. Bending over and picking something up. (Not to knock proper form. It is key for this exercise like all others.) This exercise has helped me, a 27 year old male with a desk job. Back pain went bye bye. With a consistent routine it's possible you'll never have back problems again.

The caution for this exercise is "This is not an exercise that is recommended for people with lower back problems." I can't agree with this as a general principle for everyone with back pain. Most cautions exist so the person giving the information doesn't get sued. Take responsibility for your own actions. Meaning you might need to do further research. There are a few articles below to get you started.

I admit there are cases where it isn't for specific people with certain kinds of back pain, but this is case by case. Pain means very little after all. The reason for the pain is what is important. Hence being sore after a intense workout is a good kind of pain. Actually, after researching one of the leading causes of back pain(read articles below), having a desk job where you have to sit for 8 hours at a time, this is one exercise that can give you drastic improvements or even alleviate any pain you have entirely. Hope this helps.

More articles by people more authoritative than I.
http://www.bodybuilding.com/fun/4_steps_relieve_back_pain.htm
http://www.bodybuilding.com/fun/luis7.htm

I suggest the above articles for more information. Just don't let the caution scare you away until you are sure it will hurt and not help your problem. You could be running from an exercise that could cure your problem.-See Less

Elorion BodyStats Height: 6 '2" (1.88m) Weight: 182 lbs Down 8.0 lbs

Bodyfat: No Data More Body Stats

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Friday, June 24, 2011

New Tip on Smith Machine Shrug

Darkblue90's Tip on Smith Machine Shrug --> .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } Bodybuilding.com Information Motivation Supplementation

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Discounts & Deals - Sign Me Up! | Videos --> Find A Plan Store BodySpace SuperSite Forum Home Articles Exercises Videos Workouts Training Nutrition Supplements Motivation For Sports For Women For Teens Contests Bodybuilders Main»SuperSite»Exercises»Traps»Smith Machine Shrug»Tip Darkblue90's Tip Of Smith Machine Shrug

0 of 0 people found this tip helpful

Exercise Rating 10/10

Jun 14, 2011 9:41 AM: Like any other exercise, focus and visualize on the muscle contracting Like any other exercise, focus and visualize on the muscle contracting-See Less

Darkblue90 BodyStats Height: 6 '2" (1.89m) Weight: 210 lbs Up 35.0 lbs

Bodyfat: 10.9 % More Body Stats

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