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Smith Machine Hang Power Clean

Smith machine variation of the hang power clean that targets hamstrings, glutes, and traps for explosive power and triple extension; uses fixed bar path for stability in Olympic lifting practice.

About Exercise

Equipment

Smith Machine, Plates

Difficulty

4/5 •

Primary Muscle Groups

Hamstrings, Glutes

Secondary Muscles

Calves, Abs

Popularity Score

Goals

Power

Strength

Conditioning

Training Style

Weightlifting

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Hamstrings

9/10

Biceps Femoris, Semitendinosus

Glutes

8/10

Glute Max

Quads

7/10

Rectus Femoris

Traps

7/10

Upper Traps

Lower Back

6/10

Erector Spinae

Shoulders

6/10

Anterior Delts

Calves

5/10

Gastrocnemius

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

3-6 reps

Rest Between Sets

120-180 seconds • Longer for heavier explosive sets

How to Perform

Set Smith machine bar at mid-thigh height, load with plates, and secure. Stand with feet shoulder-width, hinge at hips to grip bar overhand wider than shoulders, knees slightly bent, core braced, back flat.

Explode upward by extending hips, knees, and ankles simultaneously, keeping bar close to body.
Shrug shoulders as you reach full extension to elevate bar.
Quickly drop under bar into quarter squat, pulling elbows under to rack on front shoulders.
Stand up by extending hips and knees to full height.
Lower bar controlled back to hang position.

Coaching Tips

Form Cues

Drive through heels
Keep bar path vertical
Shrug aggressively
Punch elbows under bar
Stay tight through core

Breathing

Inhale deeply to brace core before pull; exhale forcefully during explosive extension and catch.

Tempo

1-0-1

Range of Motion

Start from mid-thigh hang to full triple extension; catch in quarter squat with thighs parallel to floor, elbows high.

Safety

Safety Notes

Fixed bar path stresses knees and hips unnaturally
Avoid if wrist, shoulder, or lower back issues present
Use safety catches at catch height
Do not substitute for free-weight cleans
Start light to master technique

Spotting

Not typically needed due to machine safeties; set stops at squat depth. If assisting, support from sides during catch, but prefer self-spot with empty bar practice.