Smith Machine vs. Free Weight Power Rack: Pros and Cons and The Better Choice

The gym is like a jungle, but instead of trees and vegetation, the weight room is covered with machines and free weights. A lifter usually has to make their way through a densely packed iron paradise to their machine of choice. But it doesn’t end there. They might have to wait their turn to climb the tree use the equipment. Okay, enough with the jungle and gym comparison.

Unlike the cable pulley or preacher curl machines, the Smith machine and free-weight power racks are rarely occupied. Plus, big-ticket commercial gyms usually have multiple Smith machines and power racks. Nonetheless, these pieces of equipment mostly go unutilized. 

Most lifters underplay the Smith machine and power racks because they are either not familiar with the machines or have a hard time choosing between the two. 

The Smith machine and power rack look similar. Furthermore, many of the same exercises can be done on both these machines. However, they are structurally distinct and train your muscles differently. 

This article explains the differences between the two, their pros and cons, and things to consider while choosing between a Smith machine or a free-weight power rack for your home gym. 

What is a Smith Machine?

The Smith machine is a resistance training machine with a barbell fixed within steel rails, allowing only vertical or near-vertical movement. Its fixed range of motion allows a lifter to focus on lifting heavy and contacting their muscles by eliminating the need to balance the barbell.

Many trainers encourage newbie lifters to use the Smith machine as it lowers the risk of injury while training. Plus, it is a great way to learn movement patterns. 

Smith machines come in different shapes and sizes, and you could choose one for your home gym depending on your needs. They are mostly used for performing squats and pressing movements. 

Before we dive deeper into the Smith machine vs. free weight power racks debate, let’s take a little detour. Do you know how the Smith machine got its name?

Jack LaLanne, an American fitness and nutrition guru, designed the original model of the Smith machine in the 1950s. Interestingly, LaLanne is also the man behind the leg extension machine, pulley machines using cables, and weight selectors that are now a staple in gyms around the world.

Rudy Smith, a fitness entrepreneur, discovered LaLanne’s ingenious invention and commissioned an engineer to improve it. Smith began selling the machine under his name in gyms across America. 

Check Out: How Much Does a Smith Machine Bar Weigh? — Explained

Benefits of Smith Machine

Given below are the pros of using a Smith machine:

1. Self Spot

Smith machines come with a rotating barbell that allows you to rack it anywhere in the rep when you hit failure. This ‘self-spot’ feature significantly reduced the risk of injury, especially for people who train alone.

2. Allows You To Lift Heavy

While lifting free weights, you need to balance the weight along with ensuring you are following a full range of motion with the perfect form. This can be a little too much for most people. Thanks to its railing system, the Smith machine takes the former variable out of the equation, allowing you to focus on establishing a mind-muscle connection to get the best bang for your buck.

3. Great For Beginners

Getting started is one of the hardest parts of an individual’s fitness journey. Learning functional movements like bench press, military press, and squat can be tuff, and following an incorrect form can lead to injury. 

Using a Smith machine can help the rookies build a solid foundation as the machine moves along a fixed trajectory. This helps quicken a lifter’s muscle and strength-building progress and also helps curb the dropout rate. 

4. Helps Build Muscles Mass and Strength

Smith machines and power racks can both help build muscle mass and strength. You should lift in the 8-12 rep range to promote hypertrophy and in the 1-5 rep range to build strength. You should follow a balanced training, diet, and recovery program to meet your strength training goals. [1]

Next Read: The 18 Best Smith Machine Exercises

Disadvantages of Smith Machines

Using a Smith machine has the following drawbacks:

1. Not All Smith Machines Are Built The Same

Some Smith machines have angled rails, which can put unnecessary stress on your joints, tendons, and ligaments while performing compound lifts. You should always prefer a Smith machine with vertical rails over angled ones. 

2. Limited Training Options

Since the Smith machine barbell moves along a fixed axis, it hampers its utility. It cannot be used for relatively complex exercises like the clean and jerk, snatch, etc. 

3. Not Great For People With Limited Mobility

Contrary to the popular myth, the Smith machine doesn’t put your body in unnatural and injury-prone positions. However, people with limited mobility might have trouble performing compound exercises like the squat on the Smith machine as it follows a strict range of motion. 

Check Out: Free Weight Barbell Squat Vs. Smith Machine Squat: Which Is Better For Gains?

Recommended Smith Machine

If you’re looking for a Smith machine for your home gym, you should end your search at the Body-Solid Series 7 GS348Q Smith Machine with Linear Bearings.

The machine has a heavy-duty all-four-side welded 11-gauge and 12-gauge 2″x3″ mainframe steel construction. 

The Body-Solid Series 7 Smith machine offers 20 cross-member lock-out points. Plus, it comes with 14 lift-off and racking positions for free-weight barbell exercises.

What is a Squat Rack?

The squat rack is one of the most versatile free-weight barbell training equipment. Like the Smith machine, it comes in different shapes and sizes, and you can pick one for your garage gym, depending on your needs.

Types of squat racks include a squat rack, a half rack, and a full rack (power rack). Although all squat racks are mainly barbell racks, the bigger versions require you to walk in and offer more stability and balance. 

A squat rack usually allows you to perform squats and pressing movements. It is the most basic form of the squat rack. 

The power racks offer the most versatility and stability. Most brands offer many power rack attachments, which allow you to perform different exercises on this advanced squat rack. 

On the other hand, the half rack is a smaller version of the full rack, which consists of two upright bars shooting up from a metal base with one connecting bar for added stability.

Per research, free weights are more beneficial for strength and muscle building than a Smith machine. [2]

Benefits of Power Rack

Adding a power rack to your training regimen entails the following benefits:

1. Versatility

The power rack offers multiple barbell racking points, making the liftoff easier for lifters of varying heights. 

Furthermore, the multiple racking points of the power rack allow you to use it for exercises like the barbell shrug, bent-over row, biceps curls, etc. The low rack position makes lifting the barbell to the starting position more convenient. 

2. Attachments 

Power racks offer multiple attachments that improve the functionality of the training equipment. The landmine, dip bars, and cable pulley are the most popular power rack attachments. Although these attachments are usually sold separately, they are a fraction of the cost of the full-fledged machines.

3. Usually Cheaper than Smith Machines

Since power racks are top-of-line squat racks, it is only fair to compare them to the most premium Smith machines. However, you’ll be shocked to learn about the price difference between the two. Power racks are usually more budget-friendly than Smith machines, are more functional, and won’t burn a hole in your pocket. 

4. Instills Confidence

Using a Smith machine almost feels like driving a bike with support tires. This is one of the biggest reasons it receives flake from some lifters. Performing free-weight exercises on the power rack will help improve your form and make you a more confident lifter. 

Disadvantages of Power Rack

A power squat rack has the following cons:

1. Steep Learning Curve

Performing free-weight exercises safely requires you to master your form, which can take months, if not years of practice. 

2. A Little Risky

Beginners are at a higher risk of sustaining an injury while performing compound movements like the squat, bench press, deadlift, etc. on the power rack than the Smith machine.

3. Requires More Space

Power racks, also known as power cages, are bulky pieces of training equipment that require a lot of space. You should avoid the power cage if you have limited space in your garage gym.

Recommended Free Weight Power Rack

Fitness Reality Power Cage is the highest-rated and bang-for-your-buck squat rack for your home gym. It offers multiple attachments, including J hooks, dip bars, and landmine, which add to the versatility of this training equipment. 

This power cage comes with two 23-inch long chrome dual-mounted safety bars and two 3 ¼” long chrome locks on safety bars. It has an official weight capacity of 800 pounds, making it suitable for elite athletes. 

Fitness Reality Power Cage has 19 height levels for the safety pins, which allow athletes of different sizes to use this equipment for exercises like the squat, bench press, rows, etc. Plus, the in-built pull-up bar adds to the utility of this power rack.

Things To Consider While Choosing Between a Smith Machine and Free Weight Power Rack

Many people have a hard time choosing between a Smith machine and a power rack for their home gyms. You should consider the following aspects before making a decision:

1. Space

Smith machines and power racks are bulky equipment. However, power racks are usually more space-consuming than Smith machines. You should opt for minimal Smith machines or squat racks if you have space constraints. 

2. Movement

Smith machine barbells move along a fixed trajectory. Depending on your training preferences, you might or might not want a machine that moves along a fixed path. 

3. Stability

Due to its steel rails, the Smith machine is much more stable than the power rack, meaning you can use more weight on the Smith machine than the power rack without the risk of losing your balance.

Most Smith machines come with weight columns, ensuring the machine doesn’t wobble even while lifting heavy weights. Plus, it increases the maximum weight capacity of the equipment. 

4. Versatility 

The free-weight power rack is much more versatile than the Smith machine. You can perform exercises like the clean and jerk, snatch, etc. on the power cage, which are not possible on the Smith machine. Furthermore, the power rack attachments put it in a league of its own. 

5. Build Quality

If you want your training equipment to last a lifetime, you should always choose higher-quality machines. You might end up paying a premium for these machines, but they will pay dividends in the long run.

6. Reviews

You should always read customer reviews before buying anything, especially in the case of gym equipment. Make sure the machines do not have design or manufacturing faults.

7. Warranty

Most companies offer generous warranties on their products. You should prefer purchasing equipment with lifetime warranties. 

8. Budget

Your budget is the most important aspect when buying gym machines. Gym equipment can burn a hole in your pocket. Ensure that you’re not overspending on fancy frills.

Frequently Asked Questions

Who should use the Smith machine and free-weight power rack?

Both types of machines can be used by lifters of any experience level. However, Smith machines are better suited for beginners or people who want a safer and more strict movement pattern.

Can squatting on the Smith machine hurt my lower back?

The Smith machine barbell moves along a fixed trajectory, meaning it reduces the risk of injury. However, lifters with limited mobility might have trouble squatting on the Smith machine. You should listen to your body and if squatting on the Smith machine feels unnatural, you should improve your mobility before returning to this exercise.

How much does a Smith machine barbell weigh?

A Smith machine barbell weighs between 6 to 52 pounds. Read our complete guide to learn more.

Wrapping Up

Smith machines and power racks are proven training equipment, each with its pros and cons. If you train at a commercial gym, you should include both in your workout regimen. 

However, if you’re planning to purchase a piece of equipment for your home gym and only have space for one, we recommend the Fitness Reality Power Cage as it is much more versatile and budget-friendly than its Smith machine sibling.

References

1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
2. Schwanbeck, Shane; Chilibeck, Philip D; Binsted, Gordon. A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. Journal of Strength and Conditioning Research 23(9):p 2588-2591, December 2009. | DOI: 10.1519/JSC.0b013e3181b1b181

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