Smith Machine Hang Power Clean
10 reps
Explode your hips and pull the bar to your chest from the hang.
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HAMSTRINGS
Smith Machine Hang Power Clean
This variation runs a hang power clean on a Smith machine, where the fixed bar path removes some of the balancing demand. It's still an explosive, full-body lift centered on the legs and hips, with the shoulders and back assisting. The added stability lets you focus on generating power rather than controlling the bar.
How to do it
- 1
Stand with feet shoulder-width apart, toes slightly out, and the loaded Smith bar set just above knee height.
- 2
Brace your core, hinge your hips back, and grip the bar with a double overhand grip.
- 3
Unhook the bar and let it hang, then extend your hips until it passes mid-thigh.
- 4
Explosively extend your hips, knees, and ankles to drive the bar up to chest height, keeping it close to your body.
- 5
Snap your elbows under the bar to catch it on your upper chest, palms up, bending your knees to receive it.
- 6
Stand tall, then lower the bar back to the starting position.