Smith machines and power cages

The Smith machine: The Smith machine —named for an influential 1970s fitness figure named Randy Smith — features a regular free-weight bar trapped inside a track so that the bar must travel straight up and down. The Smith machine increases the safety of exercises such as bench presses, overhead lifts, and squats because you don’t have to worry about the bar wobbling or slipping from your grip. At the same time, the machine retains the feel of free weights. Many Smith machines possess another safety feature: self-spotting pins jutting out from the frame. These pins prevent the bar from being lowered below a certain point, so there’s no chance you’ll get crushed under the bar if the weight is too heavy. Smith machines use a traditional 45-pound bar, but in some cases, the bar balances on springs to negate most or all of its weight. The purpose is to add smoothness to the movement. Many lifters don’t like this feature because it takes away from the macho spirit of weight lifting. Also, the movement is a bit too smooth, removing all the coordination and extra muscle usage associated with lifting free weights.


The power cage: A power cage is a large steel frame with a series of stanchions affixed to the sides. You stand in the center of the cage and place your bar on the stanchions that are at the right height for your lift. A power cage doesn’t offer as much safety as a Smith machine because after you lift the bar from the stanchions, you’re on your own. Still, the cage does offer an extra measure of protection during heavy lifts or lifts that require a lot of balance. And if your muscles give out, the stanchions catch the weight before it crashes to the floor.