Smith Hang Clean

Muscles worked

Setup

1. Set the Smith machine bar to mid-thigh height and stand with feet shoulder-width apart.
2. Grip the bar slightly wider than shoulder-width using an overhand grip.
3. Unhook the bar and stand tall with a slight bend in the knees, keeping the bar resting against your thighs.
4. Engage your core and pull your shoulder blades back to create a stable, rigid torso.

How to do it

1. Hinge at the hips to lower the bar to just above the knees while keeping your chest up and back flat.
2. Explosively extend your hips, knees, and ankles (triple extension) while simultaneously shrugging your shoulders toward your ears.
3. As the bar rises, quickly rotate your wrists and drive your elbows forward and up to catch the bar across the front of your shoulders in a partial squat.
4. Exhale sharply during the explosive drive and inhale as you carefully reset the bar to the starting hang position.

Form checklist

• Keep the bar in contact with or very close to the body throughout the entire movement.
• Ensure elbows finish high and pointing forward in the 'front rack' catch position.
• Maintain a neutral spine and avoid rounding the lower back during the initial hinge.
• Land with soft knees and a braced core to absorb the impact during the catch phase.

Pro tips

• Focus on 'jumping' with the weight to maximize power output from the glutes and calves rather than pulling with the arms.
• Think about driving your elbows through the bar as fast as possible to ensure a smooth transition into the catch.

Make it harder

• Perform a full Front Squat immediately after catching the bar to increase lower body recruitment.
• Decrease the rest intervals between sets to challenge cardiovascular capacity and power endurance.

Frequently asked

What muscles does the smith hang clean work?

The smith hang clean primarily targets the erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius, and also works the adductors, deltoids, forearms, and obliques as secondary muscles.

What equipment do you need for the smith hang clean?

The smith hang clean uses smith machine and weight plate.

Is the smith hang clean good for beginners?

The smith hang clean is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Muscle CleanAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Kettlebell Sumo High PullIntermediate · adductors, erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius