Smith machine and free weight training frame is a lot of gyms have equipment, basically fitness friends have used. They look very similar, and many training movements are common in these two devices. But perhaps you do not realize that it is very important to choose the right fitness equipment to suit your training needs. And while both of these two most common pieces of fitness equipment can be used for squats, shoulder presses, bench presses and many other training movements, they are not exactly the same. Both have their own advantages and disadvantages. Today we will talk about the advantages and disadvantages of smith machines and free weight training frames, as well as their basic differences.
What is a smith machine?
The smith machine is designed for strength training with a controlled barbell. This movement consists of a frame and barbell with the weight of the barbell fixed between two slides that can be moved up and down. Most smith machines allow only vertical movement. However, there are some newer models that allow for a small amount of horizontal movement. Smith machines can be used for many different training movements, but are mainly used for squats and push-ups.
Benefits of the smith machine
Provides weight stability
Many smith machines include a self-balancing barbell. Equipped with a guide bar, you don't have to worry about balancing the barbell from side to side. Therefore, you can focus all your attention on pushing up the weight. The barbell moves smoothly along a fixed vertical line. In other words, it does not move sideways, nor does it fall forward or backward.
Safer
Smith machine training reduces the need for assistance personnel. You can hang the barbell on the rack so it won't fall. If you get into trouble, just twist the bar and it will hook onto the frame.
Good for all major muscle groups
Versatility is another benefit because the smith machine can be used for a wide variety of workouts and it can be used to work every major muscle group.
Promotes good posture
The track, as well as the weight that holds the machine in place during training, helps you move correctly so you can maintain relatively good posture.
Suitable for everyone
While the smith machine is generally preferred by beginners, it is also suitable for those with a high level of fitness.
Disadvantages of the smith machine
The bar does not deviate from its fixed vertical path, and some users do not find the fixed barbell path comfortable.
Some exercises cannot be performed safely, so it is not as versatile as a power rack.
You can't take the barbell off and train in a single way.
What is a free weight training rack?
Free weight racks are designed for free weight training, such as squats, bench presses and push presses. Also known as a "Half rack", "Squat cage" Or "Strength cage", this type of exercise equipment is usually constructed of steel and shaped like a simple open cage. On either side of the rack you can have a secondary training partner to help you complete the heavy weights. There are no mechanical moving parts.
Benefits of a free weight training rack
Safety is a benefit
If you drop the barbell, it won't fall to the floor because the horizontal rack height is fully adjustable.
There are no restrictions on the barbell
This means you can perform a variety of training movements just like you would anywhere else.
It is very versatile
Because most free weight training racks also contain attachments for doing push-ups and pull-ups.
Disadvantages of free weight training frames
The height of the safety frame must be adjusted and used correctly according to the training movements and different heights. Many people will forget to adjust it during training.
This equipment is tall and requires more space, making it an unavailable option for smaller gyms with limited floor space or low ceilings.
Although the safety rack can catch the barbell, you still can't stop the barbell at mid-height, which is not a problem for the smith machine.
Both the smith machine and the free weight training rack can be equipped with a number of accessories. Many include built-in pull-up racks, weight plate storage, arm curl racks, rope pull-down attachments, etc. (probably a little more free weight training racks in terms of attachment options).
The main difference is that you can use a smith machine as a stationary device because the weights move on a fixed track. Whereas a free weight training rack does not have a fixed track, so there is no restriction on movement, it is a true free weight aid and is more suitable for professional trainers.