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Smith Machine Hang Power Clean

A intermediate strength exercise for the hamstrings, done with a machine.

Smith Machine Hang Power Clean: starting positionSmith Machine Hang Power Clean: finishing position
Main muscles
Hamstrings
Also works
Glutes, Lower back, Quads, Shoulders and Upper back
Equipment
Machine
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Hang Power Clean

Questions

What muscles does the Smith Machine Hang Power Clean work?

Mainly the hamstrings, with the glutes, lower back, quads, shoulders and upper back helping.

Is the Smith Machine Hang Power Clean good for beginners?

It's rated intermediate. Beginners can build up to it with Smith Machine Stiff-Legged Deadlift first.

What can I do instead of the Smith Machine Hang Power Clean?

Good alternatives that train the hamstrings: Reverse Hyperextension, Smith Machine Stiff-Legged Deadlift, Alternating Hang Clean or Double Kettlebell Alternating Hang Clean.

How many sets and reps of the Smith Machine Hang Power Clean should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).