187/365 Leverage, Hack, and Smith

Friends and Fitness Enthusiasts,

Leverage, Hack, and Smith sound like the names of some tough characters in the next action thriller. These are actually the names of the different kinds of squat machines out there. Each one challenges your quadriceps and hamstrings in various ways to cater to your needs for strength and power. Before we get into these machines, let's remember the purpose for machines: they increase stability during movement and generally allow you to target one or two major muscle groups at a time. You would choose a squat machine if you are a beginner and want to practice form or a regular who wants to work up to a new weight.

Leverage - These machines are not commonly found in the average fitness facility (or at least I haven't seen one before in the different gyms I've been to). The pads on the shoulders and back stabilize the user while also making it feel like they are doing a barbell squat. The foot pad is adjustable and eases pressure off of the lower back and knee when performing the squat. You can add a lot of weight to this without the risk of getting hurt (assuming you use correct form, knees over ankles when you squat; you should be able to see your toes!).

Hack - This machine is like a leg press on a 45 degree angle. It has a cushion for your back as well as your shoulders. You can push a lot of weight with this too without it digging into your body. Stand with your legs at an angle like a ladder leaning against a wall. When you squat, your knees should be right on top of your ankles. If this isn't the case, move your feet forwards or backwards.

Smith - This machine can be adjusted to let you do a bench press, lunge, upright row, squat, etc. Basically, it is a barbell that is on a fixed track that can be stopped at height intervals with the twist of your wrist. This is the most like doing a regular squat, bench press, etc. except that you don't waver up and down or side to side since it's on a track. Remember to position those feet so that your knees land on top of your ankles.

Form is key when doing a squat with a free weight or on a machine. If your knees go over your toes, you are putting unnecessary strain on the muscles in your shins and stretching your calves more than necessary. If you've been doing them the wrong way for awhile, squats the right way will seem much more difficult. You will benefit in the long run when your body is correctly aligned.

In health,

Lauren