Muscle Ventures Video Analysis

In this exercise analysis (Quicktime ipod compatible, 18.7MB; Google flash video), Bud Gibson and I (Nancy) go over the finer points of the lunge in the Hammerstrength Smith machine.  The Smith Machine differs from a free bar or dumbbell lunge in that balance is removed from the exercise.  This allows the user to concentrate more on the muscles being worked without the worry of stabilization.

The first picture at the left shows me (Nancy) in the start position.  The yellow lines indicate where my legs begin the move and the orange lines show where they are positioned at the bottom of the move.  As I begin the move I bend both my knees and drop my back knee straight down towards the floor.  Note that the heel of the back foot is always off the ground. 

In the second picture I am in the bottom position of the exercise.  In this position the front knee should never be forward of the toe.  As you can see from the orange line I am in good aignment.   As I begin to rise out of this position I focus on pushing through the heel of the front foot rather than the toe.  This will draw more gluteus into the move and will keep the pressure off the calf. 

The third picture shows Bud in the start position.  His  back heel is off the ground and  his torso is straight.  As you can see from the orange line he will get a nice 90 degree angle in his front knee.  This indicates proper distance with the positioning with his feet.  If his stance were too narrow his front knee would travel forward of his toe putting undo stress on his knee.  Also  note that a narrow  stance can  sometines cause  a rounding of the low back when in the bottom position.  This, obviously, can place too much stress on the low back. 

In the last picture Bud is in the bottom position.  As you can see his positioning is very good.  He maintains the straight torso position throughout the movement and his back knee is about 2 inches from the floor.  His front heel stays flat as he pushes to the start position.

Additional Links

The barbell lunge is another technique that can be used.

Another stationary lunge technique is demonstrated here.

In this video analysis (Quicktime ipod compatible, 12.5MB; Google streaming flash video), Nancy Arnold and I (Bud) try the somewhat controversial Smith squat. If you've followed our squatting series, you know that we have been working quite a bit on achieving greater squat depth. The Smith machine removes the balance element from the squat, making it easier to achieve greater squat depth.

There are a number of advantages to achieving greater squat depth. First, as explained in Serious Strength Training, the book we are following, the longer range of motion means more impact on the individual muscle fibers involved in the exercise. Second, more muscles are involved, in particular the gluteus. Since our current program calls for a limited number of exercises, we want to get the most out of each one.

However, the Smith has the noted drawback of forcing a specific arc of motion that may be unnatural to the lifter such that Chris Dorr has recently compared it to a bear trap. Further, by removing balance elements, the Smith machine removes some of the functional benefits of the exercise.

As Nancy and I demonstrate in the strip of pictures on the left, the Smith squat is performed much like a regular squat. We are both able to achieve below parallel depth at weights that approach our free bar targets. In the video, you'll note that shortly into Nancy's set we have to drop weight a bit. Her depth is even better afterward. As for me, I get good depth, but my general lack of flexibility continues to show.

As for the forced arc of motion, I did feel locked in. However, I found the exercise went better if I used the habits I learned doing squats with the free bar. Both Nancy and I view the Smith as a tactical move. We have ordered Eric Cressey's Magnificent Mobility video and plan on continuing to work on free bar squats.

Additional Links

• EXRX, a noted quality exercise site, provides a thoughtful analysis of the Smith squat, essentially taking the view that it can serve useful roles and removes some of the free squat's difficulties.
• Many athletes have flexibility issues with squats, and it may not always be possible to achieve full depth.
• Dynamic stretching, as also recommended by Cressey, appears the best way to resolve squat flexibility issues. Achieving high flexibility may not always be desirable.

In this exercise video analysis, Nancy Arnold and I (Bud) demonstrate the rear delt or behind neck press on the Smith machine (Quicktime, 6.3 MB; or Google Video, no download). The rear delt press primarily works the rear deltoids and the trapezius. It is a good exercise for helping to maintain balance between the front and rear deltoids. The front delts are used in almost all chest exercises while the rear delts are less used leading to potential imbalance. By focusing on the rear delts, this exercise can help restore the balance.

In this analysis, we use the Smith machine. Machines have both advantages and disadvantages. On the plus side, the machine guides the motion and helps you stabilize. The guidance can help promote good form, and the stabilization help can reduce the risk of injury when you become fatigued. On the negative side, the synergistic muscles that help stabilize you are not challenged by the machine, so you do not improve your stabilization using it. Most people use a mix of machines and free weights to balance these plusses and minuses.

To perform the exercise, I typically load about 70% of what I do on the regular overhead press to start. Load less if this is your first time and set the guards on the Smith machine so that they will catch the bar if you cannot handle the weight. In weightlifting, you can always go up in weight but not always down (because you've hurt yourself). For your first rep, start with the bar just above the back of your head and fully extend your arms (photos 2 & 4 in the series at left). Then, lower your arms until the bar comes down to just parallel with the base of your neck about an inch above your shoulders (photos 1 & 3 on the left). Then press the bar back up again. Perform reps according to your training routine.

Different Ways to Perform The Exercise

In the video, Nancy and I demonstrate two different styles of performing the exercise. I start with a version where I tilt my torso slightly forward as the bar descends in order to accommodate it behind my neck. As I push the bar upward, I tilt my torso back slightly so that the bar is above the center of my head when my hands are fully extended. This style puts more emphasis in the delts as the tilt back tends to de-emphasize the trapezius.

Near the beginning of my set however, you will note Nancy strongly suggesting a form where the torso is held steadier, and the bar is pushed straight up from the shoulders. When I tried it, I noticed that this technique puts much more emphasis on the trapezius. A later consultation with Mary, our mutual coach, revealed that both techniques are in use. So, it is up to the exerciser to decide on the emphasis he or she wants.

Additional Links

• This wikipedia article discusses the strengths and weaknesses of the Smith Machine with the chief weakness that it forces you into one plane of motion.
• Even critics of the Smith Machine find some uses for it.
• The barbell behind neck press is the free weight version of this exercise.