Smith Machine Hang Power Clean
How to do the Smith Machine Hang Power Clean with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Glutes, Lower Back, Quads, Shoulders, Traps
Machine
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.
Log it, see it on your body.
Every Smith Machine Hang Power Clean set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine Hang Power Clean fits
The Smith Machine Hang Power Clean shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Smith Machine Hang Power Clean: common questions
What muscles does the Smith Machine Hang Power Clean work?
The Smith Machine Hang Power Clean primarily works the Hamstrings. It also recruits the Glutes, Lower Back, Quads, Shoulders and Traps as supporting muscles.
Is the Smith Machine Hang Power Clean suitable for beginners?
The Smith Machine Hang Power Clean is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Smith Machine Hang Power Clean?
To do the Smith Machine Hang Power Clean you'll need a weight machine.
Is the Smith Machine Hang Power Clean a compound or isolation exercise?
The Smith Machine Hang Power Clean is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Hang Power Clean with correct form?
Position the bar at knee height and load it to an appropriate weight. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Hang Power Clean sets, free.
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