A little introduction to the Smith machine…
The Smith machine is becoming more and more popular due to its versatility. And yet when LA gym owner Jack LaLanne first rigged a sliding bar in his gym back in the 50’s I don’t think that the piece of kit was necessarily designed to be versatile. Even when it was modified by a trainer called Rudi Smith to what we now know as the Smith machine I doubt that it was ever supposed to be anything but a squat and press machine.
As a squat and press machine the jury is still out. Unless you are also performing free weight squats the Smith is a poor alternative according to a recent report stating that free weight squats activated muscle 43% more than with a Smith.
“So why big up the Smith machine if it’s no good, Shay?!”
Well it’s a great bit of kit if you are going to Smith squat as well as free weight squat. But on top of that, for the past 70 years trainers and gym goers have been coming up with some very clever ideas to isolate their muscles to further enhance their hypertrophy and ‘toning’. After all, squats are one of the best compounds that you can perform but without the finishing touches then we might not always get the shape that we desire.
Enter the Smith Donkey Kick!
I would consider the Donkey Kick to be up there with the very best of glute isolation techniques, especially on a Smith. Remember I’ve talked about the need for progression in our workouts? Well eventually you will need a new way to stimulate your gluteals past your usual body weight kicks. If you’re a man reading this you might not think that Smith Donkey kicks apply to you. Wrong! Just because you don’t see other men perform them doesn’t mean you shouldn’t. A recent survey by Gentleman’s Journal showed that 62% of females find a good ass attractive. And if you’re like me and you’re already taken and you don’t feel the need to peacock anymore then a good ass can be satisfying for your own self esteem too. We all turn in the mirror to give our own ass a good squeeze right?!….Or is that just me? Ok…. Moving on!
The vast majority of Smith Donkey kickers are female, that’s true. And if you were to ask any of them to give up one aspect of their training they wouldn’t choose the SDK. It has become an essential part of booty isolation because of the results that they get from performing it. But they also do the tough free weight squats and deadlifts too, so don’t think you can kick your way out of doing the heavy stuff too.
The BOTTOM Line
The fact is that our muscles need as much stimulus as possible to produce new lean muscle that can make us look and feel great in a pair of jeans, dress or shirt. But not just that. It enhances performance for our sport, general fitness goals and in every day life. An independent 80 year old who can still walk, stand from a seated position and climb out of a bath tub will more than likely have a history in participating in a sport, performing compound movements and working on muscle development as a younger person.
So seeing as I enjoy a quote from the great philosophers of our time, as Ice Cube once said…”You can do it. Put your back in to it. Put your ass in to it.”
Thank you for reading! Please check out my other articles on gym life, family life and nutrition on my site.
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