Smith Machine Hang Power Clean

An intermediate strength exercise for the hamstrings, glutes, back, quads and shoulders, done with a gym machine and a pull-up bar.

Movement guide

Smith Machine Hang Power Clean

Demand · source-assignedMedium (unreviewed)

Equipment requiredStrength machine + Pull-up bar

Muscle focusHamstrings · Glutes · Back · Quads · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

Similar move, beginner grade.

This move

Smith Machine Hang Power CleanIntermediate · Strength machine + Pull-up bar

Intermediate grade (source-assigned).

Harder option

Hang clean demonstrated on the 3D figure

3D demoHang cleanAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Position the bar at knee height and load it to an appropriate weight.
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.
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.
Upon full extension, rebend the hips and knees to lower your receiving position.
Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Back, Quads, Shoulders.

Equipment

Strength machine + Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hang clean below the knees demonstrated on the 3D figure

3D demoHang clean below the kneesAdvanced · A barbell

Hang power clean demonstrated on the 3D figure

3D demoHang power cleanAdvanced · A barbell

Power clean demonstrated on the 3D figure

3D demoPower cleanAdvanced · A barbell

Power clean from blocks demonstrated on the 3D figure

3D demoPower clean from blocksAdvanced · A barbell

Kettlebell Hang Clean demonstrated on the 3D figure

3D demoKettlebell Hang CleanIntermediate · A kettlebell

Alternating Hang CleanIntermediate · A kettlebell

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Questions people ask

What muscles does the Smith Machine Hang Power Clean work?

Mainly the hamstrings, with help from the glutes, back, quads and shoulders.

What equipment do I need for the Smith Machine Hang Power Clean?

Strength machine + Pull-up bar.

Is the Smith Machine Hang Power Clean good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Cable pull-through.

What is an easier alternative to the Smith Machine Hang Power Clean?

Try the Cable pull-through. It works similar muscles at a lower grade.

How do I make the Smith Machine Hang Power Clean harder?

Progress to the Hang clean, or add load, range or slower lowering once your form is solid.