These Machines (and Lifts) Might Be Hurting You More Than Helping You

Just because you're sweating doesn't mean you're moving well.

Many popular gym machines and common exercises are misused every day, leading to pain, joint stress, and inefficient results. If you’re not using proper form—or if a movement doesn’t match your body’s mobility—it could be setting you back instead of moving you forward.

Here are some of the biggest offenders:

1. Leg Extension MachineThe Problem: Locking out the knees and loading too much weight puts strain on the patellar tendon and can aggravate knee pain.The Fix: Use lighter weight with controlled movement. Focus on muscle engagement through the full range—without snapping the knees straight.

2. Ab Crunch MachineThe Problem: People often pull with their arms or neck instead of engaging their core, which leads to neck strain and poor core activation.The Fix: Use slow, controlled movements. Focus on initiating the crunch from your ribs and core, not your shoulders or hands.

3. Smith Machine SquatsThe Problem: The fixed path of the bar forces your body into unnatural movement patterns, especially if you lack hip or ankle mobility. This often leads to knee and low back stress.The Fix: Use the Smith machine for exercises like hip thrusts or split squats, or stick to free weight squats where your body can move naturally.

4. Hip Abduction MachineThe Problem: Leaning back and cranking heavy weight often misses the target muscles (glutes) and recruits the wrong ones.The Fix: Sit upright or with a slight forward lean. Use moderate weight and pause at the top to build control and glute activation.

5. Lat PulldownThe Problem: Pulling the bar behind your head can strain your neck and shoulders, especially if you lack mobility.The Fix: Pull the bar down in front of your face to your upper chest. Sit tall and keep your core engaged to stabilize the movement.

6. Leg Press MachineThe Problem: Letting your knees collapse inward or bringing the platform too far down can overload your hips and lower back.The Fix: Keep knees tracking over your toes, avoid full lockout at the top, and only lower the platform as far as your hips allow without your back rounding.

7. Deadlifts (Barbell or Dumbbell)The Problem: Rounding the back, yanking the weight off the floor, or not hinging properly can lead to serious low back issues.The Fix: Start with lighter weight and master your hinge. Keep your spine neutral and engage your lats to protect your back.

8. Bench PressThe Problem: Flaring the elbows or bouncing the bar off your chest increases stress on the shoulders and sternum.The Fix: Keep your elbows at a 45-degree angle and lower the bar with control. Focus on shoulder stability throughout the movement.

What You Can Do About ItMachines and lifts can be powerful tools—when used correctly. But if you're training on autopilot, you're likely reinforcing bad patterns or overloading joints instead of building strength where it matters.

If you're unsure about your form or dealing with nagging pain, come see us at The Pannell Project. We'll assess your movement, make personalized corrections, and help you train smarter, not just harder.

Pain-free performance starts with education and intentional movement.

#TrainSmart #ThePannellProject #PeakPerformanceRapidRecovery #MississippiFitness #InjuryPrevention #FormFirst