The Role of Machines in Athletic Training: Benefits and Best Practices
Introduction
Strength training is a cornerstone of athletic performance, yet there’s an ongoing debate about the role of machines in an athlete’s program. While free weights and “functional movements” dominate most sports training programs, machines offer unique advantages that can enhance strength, muscle development, and injury reduction.
In this article, we’ll explore why machines are beneficial for athletes, how they complement free weight training, and how to incorporate them effectively into a strength program.
1. Increased Stability Through External Support
One of the main benefits of machine-based training is the external stability provided by the equipment. Unlike free weights, which require athletes to stabilize the movement through core engagement and neuromuscular control, machines guide the movement along a fixed path.
Why This Matters for Athletes:
Rehabilitation & Injury Prevention: Machines allow athletes to continue to train with intensity and progressive overload without the added stress of free weights.
High-Rep Strength Training: Since balance and coordination are less of a factor, athletes can push muscles to failure without risking technical breakdown.
Targeted Muscle Fatigue: By removing the need to stabilize as much, machines allow for more direct muscular overload and proximity to failure, leading to increased hypertrophy.
Example: A leg press can be useful for an athlete who is recovering from an ankle sprain but still wants to maintain lower-body strength without the increased instability of a barbell squat.
2. Lower Skill Requirement for Execution
Free weight movements like squats, deadlifts, and Olympic lifts require significant technical proficiency. Machines, on the other hand, have a lower skill threshold, allowing athletes to load heavier without worrying about a breakdown in form.
How This Benefits Athletes:
Beginner-Friendly: Young or inexperienced athletes can develop strength and muscle while taking the time to master other complex movement patterns.
Reduced Neuromuscular Fatigue: Since machines remove much of the coordination and stabilization demand, they produce less central nervous system (CNS) fatigue compared to high-skill lifts.
Sport-Specific Energy Economy: Athletes can reserve energy for skill-based work (sprinting, jumping, agility drills) while still getting quality strength training in.
Example: A football player in the middle of a competitive season might use a machine hack squat instead of a barbell back squat to reduce stress on the joints and CNS while maintaining lower-body strength.
3. Ability to Isolate Muscle Groups
In most sports, movements involve multiple muscle groups working together in a coordinated manner. However, muscle imbalances and weaknesses can hinder performance and increase injury risk. Machines allow for precise isolation, ensuring that individual muscles are strengthened without compensations from stronger surrounding muscles.
How Athletes Benefit:
Fixing Weak Links: Targeting lagging muscles can help improve overall movement quality.
Rehabilitation & Prehab Work: Strengthening a specific muscle group (e.g., hamstrings, rotator cuff) can reduce the risk of common sports injuries.
Mind-Muscle Connection: Machines allow athletes to focus on contracting specific muscles, reinforcing neuromuscular activation.
Example: A sprinter who has strong quadriceps but weak hamstrings may benefit from seated hamstring curls to create better muscle balance and reduce injury risk.
Machines vs. Free Weights: When to Use Each
Machines should complement free weights, not replace them. The key is knowing when and how to incorporate them based on the athlete’s goals and training phase.
Best Machine-Based Exercises for Athletes
While not all machines are created equal, some are particularly beneficial for athletes. Here are a few examples:
Leg Press – Great for developing lower-body strength while reducing spinal loading.
Hamstring Curl Machine – Helps strengthen hamstrings, reducing muscle strain risk.
Cable Machines – Allow for muscle isolation with controlled movement patterns in multiple planes of motion.
Lat Pulldown – Develops upper-body pulling strength in the vertical plane with decreased stability requirements.
Seated Row Machine – Enhances upper-back strength, improving pulling strength and scapular control.
Conclusion: How Athletes Should Use Machines
Machines provide a valuable tool for athletes when used strategically. They allow for safe strength development, targeted muscle isolation, and reduced injury risk, making them an excellent complement to free weight training.
Athletes should aim to use machines for assistance work, focusing their primary efforts on free weights and “functional movements” or a good alternative when barbell movements aren’t accessible. By integrating both effectively, they can maximize strength, performance, and longevity in their sport.
Are you incorporating machines into your training? Let us know how they’ve helped your performance in the comments!
