Smith Machine Hang Power Clean

A strength training exercise using the Smith Machine focused on explosive power.

Instructions

• Stand with feet shoulder-width apart and grasp the barbell on the Smith Machine with a pronated grip.
• Bend your knees slightly, hinge at your hips, and lower the bar to mid-thigh position.
• Explosively extend your hips and knees while shrugging your shoulders to lift the bar.
• Pull your body underneath the bar as you rotate your elbows underneath.
• Catch the bar at shoulder height before reversing the movement to return to start.

Common Mistakes to Avoid

• Using too much weight, leading to poor form.
• Not fully extending the hips and knees during the lift.
• Not shrugging the shoulders, reducing power output.

Additional Information