Smith Machine Hang Power Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Hang Power Clean is a full-body, explosive compound exercise primarily targeting the hamstrings while also engaging the quads, glutes, lower back, shoulders, and traps. Using a Smith Machine, the movement begins with a hip-hinge and slight knee bend to grip the bar just above knee height. The lifter then explosively extends the hips, knees, and ankles to pull the bar upward to chest level, catching it on the shoulders with elbows snapped underneath. This exercise develops power, coordination, and strength, emphasizing hip drive and posterior chain activation while maintaining bar control along the body.
How to Perform
Position yourself standing tall with your feet roughly shoulder-width apart, toes slightly turned outward, with the Smith Machine bar loaded just above your knees.
Engage your core muscles and push your hips back while slightly bending your knees, reaching down to grasp the bar with both hands in an overhand grip.
Release the bar from the hooks and, as it moves past mid-thigh, forcefully extend your hips, knees, and ankles, driving the bar upward close to your body.
Rotate your elbows under the bar to secure it at shoulder height, keeping palms facing up, and absorb the movement by slightly bending your knees.
Rise fully to a standing position, maintaining control, then carefully lower the bar back to the starting height.
Focus on maintaining a straight back, tight core, and controlled breathing throughout the lift to maximize power and reduce risk of injury.
Keep the bar close to your body at all times, using a smooth, explosive motion to engage the hamstrings, glutes, quads, lower back, shoulders, and traps effectively.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Maintain the bar close to your body to ensure efficient power transfer.
Focus on explosive hip, knee, and ankle extension to maximize lift height.
Use controlled breathing to maintain stability and strength during the pull.
Snap your elbows under the bar quickly to secure it on your shoulders.
Avoid rounding your back during the hinge or pull phase.
Start with lighter weight to master timing and coordination before increasing load.
Keep your feet firmly planted and balanced to maintain stability.
Smoothly absorb the bar at the catch by slightly bending your knees.
Ensure proper shoulder positioning to prevent strain and optimize power output.
How Not to Perform
Do not let your back round during the hinge or pull phase.
Do not pull the bar away from your body; keep it close at all times.
Do not use excessive weight before mastering proper form.
Do not jerk the bar with your arms; generate power primarily from your hips and legs.
Do not allow your knees to collapse inward during the lift.
Do not catch the bar with elbows flared out; snap them under the bar.
Do not lift with slow, weak movements; avoid losing explosive momentum.
Do not lift your heels off the ground; maintain stable foot contact.
Do not overextend your lower back at the top of the movement.
Do not hold your breath excessively; breathe in coordination with the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
