<span class="ac-designer-marked-selection ac-designer-copy"><span class="ac-designer-copy">Ever used a gym machine in a different way because you noticed the pulley system, fulcrum, angles were just right for a move it wasn’t designed for? </span><br class="ac-designer-copy" /><br class="ac-designer-copy" /></span><span class="ac-designer-copy"><span class="ac-designer-marked-selection ac-designer-copy">While there are safety factors ​to take into account, we can still use our understanding of anatomy and human biomechanics to take advantage of the machines mechanical system for alternative adaptations or additions to their purpose.<br class="ac-designer-copy" /><br class="ac-designer-copy" />As I travel the UK sharing the intrinsic biomechanics education programmes with other movement practitioners I frequent various gyms all of the time. One of my very favourite things is looking for machines that might be different to ones I have used before. Studying their pulleys, pivots and levers for alternative ways to train.  </span></span>

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<b>Gym machines</b>

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<span style="font-weight: 400;">Gym machines are the perfect start point for someone new to the gym and maybe individuals who feel intimidated or nervous about doing things incorrectly. There is also an advantage when recovering from injury and / or wanting to use less trunk stiffness for whatever reason….yes there are times when we don't want to train the core so much…that's a whole other blog.</span>

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<span style="font-weight: 400;">Anyway the machines help because they often come with an image of how to use it and which muscles it targets, as well as a description of how to use the machine. However they take up a lot of room and can often be used in more than one way with a little imagination, this can help with keeping our client’s programme more interesting and maybe even more functional (yes I said 'function' while talking about gym machines)</span>

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<b>Adapting the gym machine exercises</b>

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<b>Example 1</b>

<span style="font-weight: 400;">One of the simplest adaptations to advance a basic seated chest press for example would be to sit without allowing the back to touch the back rest. This would likely require a large drop in the number of plates being used as there is no resistance to push against during the movement. Try it and see how much harder a considerably lower weight feels!</span>

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<img class="alignnone size-medium wp-image-36415 aligncenter" src="https://biomechanicseducation.com/wp-content/uploads/2023/06/Screenshot-2023-06-27-at-08.46.30-1-300x168.png" alt="" width="300" height="168" />

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<b>Example 2</b>

<span style="font-weight: 400;">Another of my favourites to adapt with clients (and myself) is the seated leg curl. This machine is designed to work the knee flexors, or hamstrings, specifically. However if you sit back against the seat the hip is more extended which shortens the hamstring at the hip. By flexing forwards to increase the angle across the back of the hip, away from the backrest, will lengthen the muscle (knee flexors/hamstring) for a better contraction. (If you lower the chin down too it would likely also mobilise the sciatic nerve…but move slowly!)</span>

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<img class="size-medium wp-image-27960 aligncenter" src="https://www.biomechanicseducation.com/wp-content/uploads/2021/06/IMG_8658-300x297.jpg" alt="" width="300" height="297" />

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<b>Example 3</b>

<span style="font-weight: 400;">Having experienced a foot inversion strain 8 weeks ago I’ve been looking at different ways to rehab my foot back to full and pain free function. While on the standing calf raise I realised with the pads resting on the top of my shoulders I could pop a sneaky shrug while doing my calf raises! A great little scapular elevator / upper trapezius stimulus bonus!....see here….</span>

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https://www.youtube.com/shorts/3nJgjbDli5o

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<b>Example 4</b>

<span style="font-weight: 400;">Also it's difficult to strengthen the hip rotators when the hip is extended and we are upright as its almost impossible to get a long enough lever. Yet a seated hip ab/add machine does it brilliantly….if you kneel on it facing backwards the angle at the knee creates a brilliant lever…. Like this…..</span>

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https://www.youtube.com/shorts/vMyE2_RRoBc

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<b>What do you think?</b>

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<span style="font-weight: 400;">Do you use machines differently in any way? </span>

<span style="font-weight: 400;">Can you see the pivots, levers and pulleys differently? </span>

<span style="font-weight: 400;">If so, how? </span>

<span style="font-weight: 400;">Why not post a video of it on social media and tag me, Biomechanics Education?!</span>

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Also did you know....

A Diploma in Biomechanics Coaching introduces learners to a new way to optimise client performance, bringing movement assessment programmes to the forefront through evidence-based perspectives. Through hands-on practical workshops and online learning, you will use the techniques developed through over 20 years of research to correctly assess clients’ bodies and movement beyond traditional training.

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If you want to know more about how a Diploma in Biomechanics Coaching can revolutionise your career, <strong>get in touch via email or phone using the details below.</strong>

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