Smith Machine Hang Power Clean
The Smith Machine Hang Power Clean is a intermediate compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back and quadriceps and shoulders and traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Hang Power Clean work?
The Smith Machine Hang Power Clean primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, Quadriceps, Shoulders, Traps, which assist during the movement.
Is the Smith Machine Hang Power Clean good for beginners?
The Smith Machine Hang Power Clean is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Smith Machine Hang Power Clean?
You need machine to perform the Smith Machine Hang Power Clean. Most commercial gyms will have this available.
Track Your Progress
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