The three gym machines to skip

Resistance machines are intended to strengthen muscles and improve bone density. However, your gains may quickly turn into losses if you use weight machines improperly or waste your time on equipment that causes more harm than good. Here are three faulty fitness machines to eliminate from your exercise routine:

1. Leg Extension Machine. Exercises should always focus on strengthening the muscles used in our activities of daily living. That's why the leg extension machine lands at No. 1 on my list of surefire ways to knock your knees out. The knee joint's natural range of motion is to extend into a straight position or to bring the heel back into flexion. It is not designed to carry a ton of weight in the forward direction, which is a surefire way to pulverize your patella.

Better Moves: Step-ups, lunges, squats, and dead lifts. When performed properly, these exercises are functional and jibe with your body's natural movement patterns without compromising your knees.

2. Behind-the-Head Lat Pull Downs. The shoulder is the joint with the greatest range of motion, making it susceptible to sprains, strains, dislocations, and torn rotator cuffs. The shoulder girdle is put in further danger when left in the hands of Joey Jockstrap, tugging down 200 pounds of deadweight behind the head. This move often means extending the neck forward, causing poor posture and potential spinal injury. The bar should always be in front of the body.

Better Moves: This machine is an excellent tool for toning your latissimus dorsi muscles. While keeping your core engaged, pull the bar down in front of you to the clavicle or chest.

3. Smith Machine Squats. In a normal body-weight squat, you lower your body down and push your butt back. But the Smith Machine limits you to moving straight up and down, putting extra stress on your knees and back. Although the Smith Machine does provide a built-in weightlifting spotter for your safety, it won't drive you to the ER when your knees disintegrate.

Better Moves: Weighted lunges and dumbbell squats are great for strengthening your glutes, hamstrings, and quads. And without the help of the Smith Machine, your core muscles will be more engaged as they act to stabilize your body.