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RealNinja
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- Sep 17, 2023
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Lots of people nowadays like passing up heavy squats, barbell/dumbbell rows, deadlifts, OHP, etc in exchange for machines like leg extension, hammer strength row, and shoulder press. I’m not at all a powerlifting boomer who squats 4 times a week, but the boomers are right in telling beginners to get good at free weight compound movements.
You become more injury prone by never doing the hard lifts. Your core and spinal erectors become weak. Sitting on a leg extension or shoulder press machine requires no stabilization effort from the rest of your body. Your physique doesn’t develop to be as well rounded. Lat pulldowns are not going to give your back real density.
As a beginner, it’s worth getting strong on the basics. Squats, heavy BB/DB rows, standing overhead press, etcetera have great carryover to machines. It doesn’t really work the other way around.
You become more injury prone by never doing the hard lifts. Your core and spinal erectors become weak. Sitting on a leg extension or shoulder press machine requires no stabilization effort from the rest of your body. Your physique doesn’t develop to be as well rounded. Lat pulldowns are not going to give your back real density.
As a beginner, it’s worth getting strong on the basics. Squats, heavy BB/DB rows, standing overhead press, etcetera have great carryover to machines. It doesn’t really work the other way around.