Squat Rack or Smith Machine?

Whimzeee

Just starting a lifting program and have a home gym. I already own an assortment of free weights including dumbbells and barbells but - - -

Would I benefit from getting a squat rack or a Smith machine? What are the major differences?

FYI: I'm a woman and not able to lift very heavy (right now). But would like to get stronger in my advancing years and not lose muscle!

2hobbit1

Get a good power cage it allows for natural movement and will protect you if you lift with out a spotter. If you combine it with a bench and a good barbell set you can do anything!

You will see the smith machines in the "gyms" because the bar cant be dropped and it is supposedly "safer" but if forces you to do lifts in ways that do not follow normal body mechanics and that will eventually hurt you knees and back.

ETA - A power cage is better than a squat rack - you will still need spotter if you get a squat rack. My B-day/christmas/new year present to myself was a power cage that fits the low ceiling in my basement - I do the home gym thing as well!

victoria4321

If you can't lift heavy right now dumbells would probably be a good start. A squat rack or power cage is pretty big investment to make as a beginner.

2hobbit1

Power cages do not have to be ridiculously expensive - check out ebay, amazon, or cragslist. Do you have a playitagainsports near you?

ETA: I payed about $300 for mine - less than a good treadmill or exercise bike!

soliddreams

A buddy of mine got a really good power rack for about 300 bucks on craigs list, and the dude gave him all the weights etc too.

Smith machine is basically going to mess you up, like hobbit said.

Whimzeee

My husband already lifts and he can use whatever I buy too so the price as a beginner is not an issue for us.

olsondre

Get a power rack

lik_11

I normally squat with the rack at my gym, but one day I used a smith machine because the racks were all occupied. Definitely noticed how different my form was and how much the Smith machine "assisted" my balance. It was very easy to distinguish that using the free weights in the squat rack works more musles and forces the core control for balance. Personally- I won't use the Smith again.

soliddreams

I normally squat with the rack at my gym, but one day I used a smith machine because the racks were all occupied. Definitely noticed how different my form was and how much the Smith machine "assisted" my balance. It was very easy to distinguish that using the free weights in the squat rack works more musles and forces the core control for balance. Personally- I won't use the Smith again.

Plus it's a really good way to injure yourself. You have to actually step out a bit with the smith bar, because as you go down it puts a lot of torque on your back, which leads to spine damage.

The only thing I use them on is occasional barbell rows and shoulder presses.

Whimzeee

Bumping -

lorcart

Rack. You engage a LOT more muscles than with a Smith Machine.

michellekicks

Rack. You engage a LOT more muscles than with a Smith Machine.

This.

I have a Smith at home and have been using it but am shopping for a power cage. It's nice to have all the attachments for cables and such, but really you can train every part of your body with free weights and a power cage. Once I get one I'm starting from scratch with Stronglifts 5x5 because I'll have to re-learn to squat with the free weight.

livingdeadlifter

Squat rack.

sammys1girly

I had been using the smith machine at the gym for a couple of years, but had shoulder and elbow pain.
Then I got a squat rack at home, and didn't have those pains at all while lifting. It's definitely more
natural feeling to use a squat rack as opposed to a smith machine.

misssiri

No smith for me ever again. I spent a week not doing anything but walking because my back hurt after squatting on the smith. No thank you.

yankeedownsouth

Definitely a power cage. We have one in the garage, and it's the best investment my DH ever made. You can do pretty much anything with it, and you wouldn't have to have a spotter if no one's around.

Firefox7275

Smith machine is very restrictive as far as technique and it's really difficult to do lunges. In the real world bars don't just travel perfectly vertically they move side to side/ at an angle with your body and wobble subtly as your smaller stabilising muscles do their job.

rapat

Power cage / squat rack. I've never liked the smith machine movement for squatting or bench presses.
Only caution is its possible to give yourself a hernia or back problem if you become sloppy / don't practice good form

Whimzeee

Seems like most everyone prefers the squat/power rack over the Smith machine. Guess I'm off to research!

Mads1997

I'm just tossing up whether to get a squat rack myself as I lift at home by myself most of the time.

BarackMeLikeAHurricane

Is this even a real question? Definitely go with a rack. A smith machine won't work out as many muscles. A rack will use all of those little balance muscles.

2hobbit1

Be sure you are looking at power cages not squat racks there is a big difference.

This is a squat rack

http://www.amazon.com/Powerline-PSS60X-PowerLine-Squat-Rack/dp/B000VLKOB8/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1357515776&sr=1-1&keywords=squat+rack

This is what you want - a power cage or power rack

http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1357515776&sr=1-3&keywords=squat+rack


I'm not recommending either of these particular products - just wanted you to see the difference - if you get a squat rack you still need a spotter with a power cage you do not.