Smith Machine Hang Power Clean

Technique

How to perform Smith Machine Hang Power Clean

1. Set the Smith bar near knee height and establish enough track clearance for the hang and front-rack positions.
2. Take an overhand grip just outside the legs, disengage the hooks and hold the bar with straight arms.
3. Bend the hips and knees into the hang while keeping the torso braced and the bar close.
4. Extend the hips and knees rapidly to accelerate the bar, keeping the arms long through the initial drive.
5. As the bar rises, bend the arms and turn the elbows forward while moving into a partial front squat.
6. Receive the bar across the fronts of the shoulders with the hips above knee height.
7. Stand tall with the bar at the shoulders, then lower and reset under control rather than dropping the guided bar.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Trapezius.