Smith Machine Hang Power Clean
Smith Machine Hang Power Clean is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the glutes, lower back, quads, shoulders and traps. It is performed with machine.
How to do it
- 1Position the bar at knee height and load it to an appropriate weight.
- 2Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
- 3Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
- 4Upon full extension, rebend the hips and knees to lower your receiving position.
- 5Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
- 6Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.