Smith Machine Hang Power Clean

How to do the Smith Machine Hang Power Clean

1. Position the bar at knee height and load it to an appropriate weight.
2. Take 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.
3. Initate 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.
4. Upon full extension, rebend the hips and knees to lower your receiving position.
5. Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
6. Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	glutes, lower back, quads, shoulders, traps
Equipment	machine
Difficulty	intermediate
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell One-Arm Kettlebell Clean Kettlebell

Easier than the Smith Machine Hang Power Clean

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell

Harder than the Smith Machine Hang Power Clean

Reverse Band Sumo Deadlift expert · Barbell Split Snatch expert · Barbell Power Snatch expert · Barbell

Superset the Smith Machine Hang Power Clean with

Opposing quads work — alternate sets without extra rest.

Lunge Sprint quads Lying Machine Squat quads Narrow Stance Hack Squats quads Narrow Stance Leg Press quads

Common questions

What muscles does the Smith Machine Hang Power Clean work?

The Smith Machine Hang Power Clean primarily works the hamstrings, with the glutes, lower back, quads, shoulders, and traps as secondary movers. Dumbbell Clean, Power Clean, and Double Kettlebell Alternating Hang Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Machine Hang Power Clean?

A Machine. Without a machine, Dumbbell Clean, Natural Glute Ham Raise, and Double Kettlebell Alternating Hang Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Hang Power Clean suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Smith Machine Stiff-Legged Deadlift, and Stiff-Legged Dumbbell Deadlift and work up.

Where should the Smith Machine Hang Power Clean go in a workout?

Early — the Smith Machine Hang Power Clean is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Lunge Sprint and Lying Machine Squat later.

Similar exercises

Dumbbell Clean Dumbbell Power Clean Barbell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell One-Arm Kettlebell Clean Kettlebell