Smith Machine Hang Power Clean
A hang power clean on a Smith machine, where the rails fix the bar path. It lets newer lifters practise the hip drive and rack without balancing the bar, though it is no substitute for the free-bar lift.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Front Delts
- Forearm Flexors
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set the Smith bar at knee height, take an overhand grip just outside shoulder-width, unhook it and stand with the arms straight, hips back and chest up.
Hinge so the bar slides to just above the knees, loading the hamstrings.
Extend the hips and knees explosively, keeping the arms straight.
At full extension, rebend the hips and knees to drop into a quarter squat.
Rotate the elbows around the bar to receive it on the shoulders.
Stand tall, lower the bar back to the hang and repeat, then re-hook it.
Breathing: Inhale and brace in the hang, and exhale as you stand up with the bar racked.
Coaching tips
Hips drive the bar
Arms stay long
Elbows through
Common mistakes
Standing too far from the fixed bar path
Pulling early with the arms
Low elbows in the catch
Forgetting to re-hook the bar
Safety notes
Set the safety stops just below the hang position.
Keep the load light; the fixed path punishes a body out of position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.