Regrann from @dr.joelseedman_ahp - Let's face it, the smith machine gets a bad rap in the fitness industry. In fact, many trainers, coaches, and lifters tend to think of the Smith machine as the bastard stepchild to the traditional Olympic barbell. Now, I don’t necessarily share this same sentiment, but I have to be honest, I don’t typically use the Smith machine with my athletes and clients, prefer instead to use the Olympic straight bar and other free weights because they ingrain and require more functionally integrated movement. However, one prominent exception is the bilateral negative accentuated training method (BANA) also known as the “up with 2, down with 1.” In fact, I would argue that this is one of, if not the most, effective ways to use the Smith machine. Here’s why: The 2:1 BANA method is one of the most effective eccentric overload and negative accentuated protocols. Not only does it produce incredible gains in functional strength and hypertrophy, but it’s also very effective for targeting each limb individually during the eccentric portion. Essentially, what you’re doing is performing the concentric phase of the lift with 2 limbs and the eccentric phase with 1 limb, thereby providing greater eccentric overload during that eccentric or negative movement. Unfortunately, this technique is often limited to machines or cable systems. While it’s impossible to apply the 2:1 to traditional barbell moves for obvious reasons, this same concept can be applied using the smith machine. Essentially, the smith machine allows the lifter to apply the BANA method to traditional compound movements while also providing the closest thing possible to the barbell version. Here @lpetchlee1, @benlaitheasianguy, and I perform several 2:1 upper body variations.... https://www.advancedhumanperformance.com/blog/best-way-to-use-the-smith-machine #smithmachine #machinemuscle #musclemorsel #barbelltraining #BANA #upwith2 #downwith1 #eccentricoverload #negativeaccentuated #strength #hypertrophy #concentric #machinetraining #compoundmovements #upperbody #bentrow #overheadpress #chestpress #pecs #gym #fitness #sportsperformance #athleticeatery #toronto #the6ix #gymlife
