Power rack vs squat rack. Power tower vs smith machine. Power Tower vs Power rack… I know, confusing or what???
Well:
Today I’ll help you with sorting out the confusion.
Read on and discover what is what – and what should be used for what.
Contents
Power Rack, aka “Power Cage”
A Power Rack is formed like a steel cage where you can stand and do your exercise. They are mostly used for barbell exercises, but they can also be used for several typical calisthenics moves as pull-ups, dips, and chin-ups.
The cages include a set of horizontal safety bars to act as your spotter during heavy lifting. The bars have several positions, and the height can easily be adjusted.
Power Racks are excellent for classical powerlifting moves like deadlifts, bench – and shoulder presses, squats, and curl exercises.
If you want to build serious muscle, have the needed space, and you can afford it – power racks are definitely worth looking into!
If you want to learn more about this type of exercise equipment, be sure to check out my best power rack for home gym use reviews, or if you are short on space – my best short power rack reviews.
Squat Rack, aka “Squat Stand”
The squat rack has one primary purpose; – to hold and support the barbell you are about to work out with.
The stand comes in a few different setups. They can either come assembled whereas the whole equipment is assembled – like this:
Or they can come in two separate pieces like this:
What is common for the two different stands are the holes in the steel tubes whose purpose is to adjust the height of the safety bars. The hole spacing is usually between 1″ or 2″ – giving you a lot of different heights to position your weight bar.
Using a squat stand, you can do squats, deadlifts, rows, and curls. If you also own a weight bench, you can do bench presses and military presses.
Squat racks are both versatile and affordable – and some of the models are very easy to store away when not in use. If you are on a budget but want to get a piece of exercise equipment to use with a weight bar – you should take a look at my best squat stands for home reviews. Here you’ll find all the best models currently available on the market, each thoroughly reviewed!
Power Tower, aka “Knee Raise Station,” or “Captains Chair”
Power Tower.
I know, it sounds like a pretty hefty thing!
But you know what?
It isn’t…
This type of equipment is actually one of the simples kinds within this article. As the name says, it’s a towering steel construction created for you to release your superpowers!
No free weight, no Olympic bar, no weight bench. This fitness equipment is all about bodyweight training, also known as calisthenics.
Using the machine, you can do exercises like pull-ups, push-ups, chin-ups, dips, knee raises – and a lot of other exercises where your bodyweight works as resistance.
Hey, is lifting your bodyweight too easy?
Use a weighted vest or a dip belt for extra resistance – and crazy results!
Me, as a fan of calisthenics, I personally love this simple – yet super-smart gem of fitness equipment. I have written about my favorite models in my best power tower for home gym use reviews – some of these models are really amazing!
Smith Machine
Smith machines. Loved by some, but just as much hated by others…
The smith machine is similar to the squat rack, but instead of moving freely up and down during your workout, the barbell moves along a fixed track.
Check it out:
So, what is it to like about the smith machines? First of all, it makes working out easier than if you use a free-weight barbell. Second, it’s in some ways safer than using regular power racks (I’ll get more into the “some cases” section later…).
It’s easier because it’s predefined in which direction the bar should move – making it easier for you to focus during your lifting. No distractions from keeping the barbell, or yourself, from falling forwards or backward – just pure focus on the lifting!
It’s safer because as the bar moves in a fixed track, you eliminate the risk of tilting the weights when lifting. If you feel you have nothing left to give, rotate the bar, and the weight is secured on the smith machine. The safety bars will prevent the barbell from inflicting injury if you lose your grip, or simply suddenly lose your strength.
But as I mentioned earlier, the added safety also comes with its negatives. And that is why a lot of professional people do not like smith machines:
As the smith machine forces the bar in a fixed track, your supporting muscles are not being used the same way as when lifting free weights. Also, our bodies are not built to press or lift stuff in a fixed pattern – but to move freely. Using a smith machine is the opposite of functional training, forcing our muscles to work in unnatural positions. This is one of the smith machine’s biggest cons and is part of the reason why I rather recommend people to do free weight instead.
If you want to learn more about what a smith machine has to offer, check out my power rack smith machine combo guide – I’m sure you’ll like it!
FAQ: Frequently Asked Questions
I understand.
You need more to know the difference between the different types of equipment.
Here are some of the most frequently asked questions to clear the confusion:
What’s the Difference Between a Squat Rack and a Power Rack?
There are several differences between squat racks and power racks:
The main difference is that power racks are built like a solid steel cage, while the squat rack is primarily made up of two steel feet that support a barbell.
There is also a difference in price… While some of the squat racks are pretty affordable, a full power cage costs way more.
Also, some squat stand brands have made their product super-easy to store away, while the power cages usually are big and permanently installed where you assemble it.
Due to its sturdy and comprehensive construction, a power cage is perfect for powerlifting workouts, calisthenics, and heavy lifting. A squat rack, on the other hand, will have fewer workout options, limiting it to less complex exercises.
Is it Easier to Squat on a Smith Machine?
It is absolutely easier to squat on a smith machine. But: Even though it’s easier doesn’t mean it’s better… The smith machine forces you to use your muscles in a specific way to push the weight upwards. As the bar moves in a fixed track, fewer of your muscles work while pressing – as your supporting muscles do not need to provide stabilization.
Working out your large muscle groups is always done better when using free weight, as you want to strengthen not only the primary muscles but the secondary ones as well. I would rather do my squats in a squat stand or power rack – than a smith machine.
But remember:
If you are using heavy weights while squatting, please be sure to have a spotter helping you out. Safety while working out should always be taken seriously!
Is the Smith Machine the Same as Free Weights?
No, the smith machine is not the same as free weights. As mentioned before, a smith machine forces you to work in a fixed track – making less of your muscle work while lifting.
When lifting free weights not only your primary muscle will get stressed, but also your secondary – and even tertiary muscles will get a piece of the action while providing stability and helping you lift.
“The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement.”
Reference: wikipedia.com – Smith machine
The only advantage the smith machine offer is the added safety. The safety bar will work as a spotter, catching the weight if you experience a sudden loss of strength. Other than that, free weights are better – period!
What is the Weight Difference Between a Smith Machine and Bench Press?
A smith machine is way heavier than a bench press. A bench press usually consists of two support bars to hold the barbell, and a bench to lie on.
The smith machine, on the other hand, consists of heavy-duty steel construction, usually weighing between 100 to 200 pounds – that is without the bench.
Should I Lift Barbells or Will my Body Weight be Sufficient?
That depends on your goals…
If your goal is to be BIG, then you should use a rack that is meant for heavy weight lifting.
If you are more fond of functional strength, and body size is not your primary motivation – calisthenics is an excellent way of building strength!
What is a Sissy Squat Machine? Can it Replace a Squat Stand?
No, a sissy squat machine can NOT replace a squat stand.
While squat stands are relatively big and used primarily with a barbell, a sissy squat stand is small and primarily used for sissy squats.
READ MORE:
Final Words: Power Rack vs Squat Rack vs Power Tower vs Smith Machine, Now you Know the Difference!
I hope that was helpful…
All of this equipment is designed for one sole purpose: Helping you train your body and let you be the best version of yourself. All while taking care of your safety in the process!
Either you want to strengthen your arms, back, chest, legs, or shoulders, all of this equipment allows you to reach your goals – although some are better than others…
What makes the right choice for you depends on your own preferences – and how much space you have allocated to your home gym… Are you looking for a rack to do powerlifting in, or are you a calisthenics fan like me? Or maybe you want a piece of equipment capable of both?
Oh, by the way:
Remember to bookmark my at-home strength training archive – LOADED with exercises, hacks, and actionable tricks!
See you there!
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