Smith Machine Hang Power Clean
An intermediate compound strength exercise that works the hamstrings, using a machine.
Starting position
End position
How to Do Smith Machine Hang Power Clean
- Position the bar at knee height and load it to an appropriate weight.
- 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.
- 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.
- Upon full extension, rebend the hips and knees to lower your receiving position.
- Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
- 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
Alternatives to Smith Machine Hang Power Clean
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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2
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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3
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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4
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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6
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
One-Arm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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8
One-Arm Open Palm Kettlebell Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
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10
Open Palm Kettlebell Clean
An advanced compound strength exercise that works the hamstrings, using a kettlebell.
Frequently Asked Questions
What muscles do smith machine hang power clean work?
Smith Machine Hang Power Clean primarily works the hamstrings. The glutes, lower back, quads, shoulders and traps assist as secondary muscles.
What equipment do I need for smith machine hang power clean?
Smith Machine Hang Power Clean uses machines.
Smith Machine Hang Power Clean: is it suitable for beginners?
Smith Machine Hang Power Clean is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of smith machine hang power clean?
Double Kettlebell Alternating Hang Clean, Kettlebell Hang Clean, Power Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine hang power clean reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine hang power clean can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Hang Power Clean with AI
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