Get It Right on Machines: Profiling, Axis of Rotation, and Safety Checks.

Resistance machines can be a useful tool, but only when they’re set up properly. Too often I see people approach a machine, drop their belongings, adjust the weight, and dive straight into their sets. With inductions now optional in many gyms, it’s no surprise people are left to figure things out themselves, in what is essentially a high-risk environment. There’s also a common misconception that machines are automatically safer than free weights. That can be true, but only if the right protocols are followed.

The first step is adjusting the machine to your body. Seat height, back support, and pad positions should all match your bodys anthropometrics (limb/torso length). This ensures the moment arm (the distance from your joint to the pivot point) is correct. Which leads to the second key factor: the axis of rotation. On machines like the leg extension or hamstring curl, the pivot point must align with your knee. If it doesn’t, you risk uneven forces, joint compression, and unnecessary stress on the knee, which can be considered high risk in rehabilitation settings. If you are not sure about the axis of rotation when using a machine, be sure to seek guidance before use.

Finally, don’t overlook safety features. Many machines include mechanisms to stop the weight stack from dropping suddenly i.e safety pins on a plate loaded leg press. Engaging these features should be part of your standard setup, regardless of what others around you are doing.

Takeaway: machines can be safe and effective, but only when profiled to you. Take the time to set up correctly, and if something doesn’t feel right, challenge your trainer or ask for guidance from staff at your local training facility. Your joints will thank you.