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.
How to program the Smith Machine Hang Power Clean
Sets and reps
As a compound movement, the Smith Machine Hang Power Clean responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Hang Power Clean is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Machine Hang Power Clean work?
The Smith Machine Hang Power Clean primarily targets the Hamstrings. It also recruits the Glutes, Lower Back, Quadriceps, Shoulders, Traps as supporting muscles.
What equipment do I need for the Smith Machine Hang Power Clean?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Smith Machine Hang Power Clean should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
