Squats: Smith Machines Vs. Squat Racks

Smith machines squats and free weight squats using a squat rack are two totally different exercises. Although at first glance they appear to look the same, the movements are very different.

Here are some of the differences between smith machine squats and free weight squats:

Smith Machine:

• Restrictive movement-you won’t get a full range of motion with a smith machine compared to a free weight squat performed with a barbell

• Since you’re moving in a fixed path, you won’t be using muscles to stabilize the weight. Although you will be able to squat more on a smith machine, you’ll development faster with free weight squats

• Because of lack of range of motion and unnatural movement, there are opinions by some experts that indicate that the smith squat increases your chances of injury

• If you don’t have a workout partner to spot you while you’re performing a free weight squat, a smith machine is a good choice
Free Weight Squat:

• You can perform a full range of motion on the squat

• Training efficiency-with free weights, because you have to use more muscles to stabilize the weight during any exercise, you can obtain greater results in a shorter period of time from less weight compared to the smith squats

• Unfortunately, not too many people know how to spot someone performing squats properly, however, there are squat racks and power racks that do have safety pins that you can use for added protection

Overall, whatever exercise equipment you choose, the squat is the best exercise to develop your legs.

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