Unconventional Use of Machines

Aliciaaah
Aliciaaah Posts: 379 Member
in Fitness and Exercise
So I've been entirely obsessed with fitness models on Facebook and Instagram lately, and I'm noticing a trend of using machines differently than intended. Especially for glute workouts, because lets face it, there just aren't many machines for it. And you can never have enough glute workouts. Michelle Lewin and Marissa Rivero are some examples. Very very hot examples.

How do you feel about using machines the "wrong" way? There was a time I would have admittedly looked at these girls like they were idiotic, especially because a lot of the exercises can end up looking somewhat sexual. Right now I'm at a point where I want to try them, but I don't want people (especially employees) saying anything, and having to explain that I know how it's supposed to be used, but I'm using it differently.

For anyone who's unsure what kind of exercises I'm talking about:
Standing backwards on the abductor/adductor in a squat position, thrusting out
Using the assisted pushup machine, pressing down with your feet
Using the leg extension machine from the floor and pushing up with your heel for glutes
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Replies

  • Aliciaaah
    Aliciaaah Posts: 379 Member
    Hmm.. Anyone?
  • mjudd1990
    mjudd1990 Posts: 219 Member
    If it works for you then do it and forget what anyone else thinks. In my opinion the only "wrong" way to use a machine is one that's gonna land you in the emergency room
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    How do you feel about using machines the "wrong" way?

    I'm impressed by innovative uses of equipment to do movements that are not easily done otherwise.
    I shake my head when someone tries to reinvent the wheel and does something almost identical to an existing exercise or machine.
    But the only opinion that matters is the staff's. I'd ask their approval to do anything that might shock visitors touring the facility.. like, for example, standing on top of a leg press machine to do butt kickbacks. Or this :bigsmile:

    FWl7aHr.gif
  • Aliciaaah
    Aliciaaah Posts: 379 Member

    But the only opinion that matters is the staff's.

    This is my main concern, understandably. The other parts are just for my own curiosity.

    As for recreating the wheel, I always wonder why the "wheel" hasn't been created (or isn't present in most gyms) for glutes in the first place. Like I said, it's the primary muscle group that I see machines being used differently for. But I suppose most glute work is done with barbells these days.

    Thanks for the replies!
  • steve1686
    steve1686 Posts: 346 Member
    unless you're advanced in weight training you should probably use the machines as intended. Using them the wrong way could easily lead to injuries. I'm also always wary of "fitness experts" doing stuff like this just to make them seem like they really know something special, when really they probably haven't built their physique the same way they are suggesting.
    With that being said, sometimes they can be very beneficial. I actually have done the leg extension exercise that you mentioned for glutes/hams after seeing kai greene do it. So i don't see anything wrong with it as long as you use caution and common sense
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    As for recreating the wheel, I always wonder why the "wheel" hasn't been created (or isn't present in most gyms) for glutes in the first place. Like I said, it's the primary muscle group that I see machines being used differently for. But I suppose most glute work is done with barbells these days.

    Exactly - freeweights work the glutes perfectly well for the average gym goer. That said, the "multi hip machine" is fairly common in gyms:
    https://www.youtube.com/watch?v=GltjKrJTAhU
  • steve1686
    steve1686 Posts: 346 Member
    if you're looking for something to primarily target the glutes you can't beat this exercise (if your gym has one of these)
    http://www.exrx.net/WeightExercises/Hamstrings/BWGluteHamRaiseHips.html
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    Exactly - freeweights work the glutes perfectly well for the average gym goer. That said, the "multi hip machine" is fairly common in gyms:
    https://www.youtube.com/watch?v=GltjKrJTAhU

    I travel for work, so I'm always in different gyms. The one I'm at now (I convinced them to give me a cut and dry one month membership) has one of these and I've definitely been taking advantage. I don't believe I've seen it before though, or maybe I just never paid attention or knew what it was.

    I've actually just hurt my hip a little over a week ago though. It popped in the middle of a squat, so anything with in or outward movements/rotations (mainly squats, wide legged leg press, and lunges) are out of the question, basically the abductor and adductor functions of that machine. But I've been using the glute function like crazy!
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    if you're looking for something to primarily target the glutes you can't beat this exercise (if your gym has one of these)
    http://www.exrx.net/WeightExercises/Hamstrings/BWGluteHamRaiseHips.html

    I don't know if I've seen this. Similar to the hyperextension. I'll have to look for it. I don't use machines as frequently as barbell work so sometimes I don't even take a thorough look at what's available to me. But especially since this hip limitation I've been using them to replace some of the things I need to lay off of until I heal completely. I'm in different gyms around California at any given time of the year, so I plan on keeping an eye out for anything new!
  • JoRocka
    JoRocka Posts: 17,525 Member

    But the only opinion that matters is the staff's.

    This is my main concern, understandably. The other parts are just for my own curiosity.

    As for recreating the wheel, I always wonder why the "wheel" hasn't been created (or isn't present in most gyms) for glutes in the first place. Like I said, it's the primary muscle group that I see machines being used differently for. But I suppose most glute work is done with barbells these days.

    Thanks for the replies!

    the proverbial wheel has been created. It's called a squat.
    dead lift
    lunges
    glute bridge lift
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    I do these, and I love these, but the question was geared for machines.

    Also, as I mentioned in one of my replies, I'm not able to do squats and lunges for a while. Which is the inspiration for the post in the first place, just looking into other exercises!

    Glute on :heart:
  • parkscs
    parkscs Posts: 1,639 Member
    I'll just leave this here: https://www.youtube.com/watch?v=GzxRhtZLItY&list=UUduKuJToxWPizJ7I2E6n1kA
  • thatjosiegirl
    thatjosiegirl Posts: 362 Member

    Using the leg extension machine from the floor and pushing up with your heel for glutes

    I saw a lady at my gym doing this one the other day! No one bothered her or corrected her.
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    any 'wrong' use of a machine would have a free weight counter part that would probably raise less eye brows amoungst staff and patrons.

    this may also require some creativity though

    but if you don't have a lot of experience thats probably not recommended
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    I'll just leave this here: https://www.youtube.com/watch?v=GzxRhtZLItY&list=UUduKuJToxWPizJ7I2E6n1kA

    Love how the leg curl weight was set too high and he said "This usually doesn't happen" hahha, seemed pretty candid.

    Love this overall! Read one of the comments saying it was filmed in a gym in Long Beach, which is where I went to school, AND noticed the "Shut up and squat" a couple times on the wall which I just saw in a Pauline Nordin video I watched yesterday. Funny coincidence.
  • coolraul07
    coolraul07 Posts: 1,606 Member
    Last week I saw a big ol' buff guy doing a little hop with his triceps pressdowns. Not a lot, maybe 2-4 inches off the ground. I had to look away and choke back a laugh cuz it reminded me of this:
    diw8.gif
  • levitateme
    levitateme Posts: 999 Member
    I'm honestly tired of seeing people put their dirty shoes on the dip machine's knee rest. I also don't understand how a machine designed to take away from your body weight is something you'd use to work your glutes... I guess it provides resistance, but really just do split squats or something.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'm honestly tired of seeing people put their dirty shoes on the dip machine's knee rest. I also don't understand how a machine designed to take away from your body weight is something you'd use to work your glutes... I guess it provides resistance, but really just do split squats or something.

    it's like doing a leg lift on your knees- without having to do a leg lift- you are using all glute to push down.

    I do ballet leg lifts while lunging- same thing- only I don't use the machine.

    it's a useful tool- but I don't think it's required- there are other ways to work that part of your glute.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    For better glute info read Strong Curves bretcontreras.com

    You can do hip thrusts/glute bridges, squats, lunges, deadlifts.

    You can also use machines. You can use different feet placements on leg press. You can use the cables in various ways. You can sit forward on the abductor. You can do certain types of drop sets. You can use back extention. Butt blaster. Glute kickbacks. There are some options that don't require misusing machines. If you want.
  • randomtai
    randomtai Posts: 9,003 Member
    There is a machine in my gym labeled "Glute".... I would assume it was for glutes... Amazing I know.
  • Hadabetter
    Hadabetter Posts: 942 Member
    You don't have one of these in your gym? They're awesome for glutes.

    https://www.youtube.com/watch?v=xgZ_wV5uCks
  • She_Hulk
    She_Hulk Posts: 277
    I happen to do all that you mentioned. Nothing wrong with any of it.
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    I'm pretty adept and knowledgeable about the plethora of glute exercises, and use most of them. Also, I find the normal basic ones mentioned by most of you (thrusts, squats, deads, lunges, etc. etc.) more effective than some of these weird machine uses. The question was mostly centered around the basic attitude around them, and a curiosity of just wanting to try them.

    I think it'd be more foolish to not want to expand your horizons and try something new than to assume nothing could be gained, and that the basics will always be all you need.

    I, for one, feel the most DOMS when I try something new, because even if it's not quite as effective, different exercises have a way of targeting a muscle in a slightly different way. Sometimes that change, and that new little trick is beneficial.
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    You don't have one of these in your gym? They're awesome for glutes.

    https://www.youtube.com/watch?v=xgZ_wV5uCks

    I don't know that I've seen it. I'll have to take another look!
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    I'm honestly tired of seeing people put their dirty shoes on the dip machine's knee rest. I also don't understand how a machine designed to take away from your body weight is something you'd use to work your glutes... I guess it provides resistance, but really just do split squats or something.

    it's like doing a leg lift on your knees- without having to do a leg lift- you are using all glute to push down.

    I do ballet leg lifts while lunging- same thing- only I don't use the machine.

    it's a useful tool- but I don't think it's required- there are other ways to work that part of your glute.

    it pisses me off when ever anyone puts thier shoes/sneakers on anything vynl in a gym.

    that was the biggest no no in the highschool weight room lol
  • emtjmac
    emtjmac Posts: 1,320 Member
    The answer is to stop using machines that leave you weak and start using compound free weight exercises. Stronglifts 5x5 is the answer.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I'm not one for use of machines in general unless it's a cable machine for certain assistance exercises. I'm certainly not one for using a machine for anything other than it's intended purpose. People are ****ing morons....it never ceases to amaze me.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    If some do it that way, it's usually because they either have limited knowledge on the use of free/body weight exercises, or they mimicking what other successful models are doing. I'm going to go with the latter.
    It's like the young man who copies the workout of a professional bodybuilder (say doing things like cable crossovers, spider curls, etc.) thinking that their workout is why they look they way they look. People sometimes don't attribute it to years of work and good nutrition.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • She_Hulk
    She_Hulk Posts: 277
    I'm not one for use of machines in general unless it's a cable machine for certain assistance exercises. I'm certainly not one for using a machine for anything other than it's intended purpose. People are ****ing morons....it never ceases to amaze me.

    You may want to rethink that last statement and get off your high horse. Totally uncalled for.
  • h7463
    h7463 Posts: 626 Member
    So I've been entirely obsessed with fitness models on Facebook and Instagram lately, and I'm noticing a trend of using machines differently than intended. Especially for glute workouts, because lets face it, there just aren't many machines for it. And you can never have enough glute workouts. Michelle Lewin and Marissa Rivero are some examples. Very very hot examples.

    How do you feel about using machines the "wrong" way? There was a time I would have admittedly looked at these girls like they were idiotic, especially because a lot of the exercises can end up looking somewhat sexual. Right now I'm at a point where I want to try them, but I don't want people (especially employees) saying anything, and having to explain that I know how it's supposed to be used, but I'm using it differently.

    For anyone who's unsure what kind of exercises I'm talking about:
    Standing backwards on the abductor/adductor in a squat position, thrusting out
    Using the assisted pushup machine, pressing down with your feet
    Using the leg extension machine from the floor and pushing up with your heel for glutes

    Hi there!
    I'm not a big fan of using machines for other than intended exercises. However, I have seen people use the leg extension machine in the way you are explaining it. The purpose was, adding some serious resistance, because a body weight exercise 'glute kickback' was lacking that certain kick... But it's difficult, because the leg extension machine can't be adjusted for just any person's size to make this safe. Some gyms have a machine for that, it's called 'Butt Blaster'...and it's adjustable.... Better: ankle cuffs, hooked to low pulley on a cable station and kick it in all directions...
    I have also seen this performed at a smith machine, kicking up a loaded bar. Easier adjustable for the size of the user, and for resistance, but still questionable, IMO, because the natural movement of the actually upward/backward directed kick of one's leg is restricted by the machine.
    The only time I will really use a machine for something different (again the smith machine..) is for 'inverted rows'. The bar is hooked to belly button height, and I'll be hanging under it, plank-style, doing some wide-grip pullups and chinups....

    Train safe!

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