Smith Machine Hang Power Clean

Smith Machine Hang Power Clean is a explosive strength - smith hang power clean exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings, Quadriceps
Secondary muscles: Trapezius, Deltoid, Forearms, Abdominals
Exercise type: Explosive strength - Smith hang power clean

Exercise technique

Machine suitability
Check that the rails and hook clearance allow your arms to rotate freely.
Starting height
Set the bar around knee height.
Grip
Place your hands slightly wider than shoulder width and unlock the bar.
Hang preparation
Send your hips backward and keep your arms extended.
Acceleration
Extend your knees and hips powerfully to raise the bar along the rails.
Catch
Bend your knees again and rotate your elbows forward to receive the bar on the fronts of your shoulders.
Stand
Rise from the quarter squat and lower the bar to the start under control.

Key technique points

Do not force a free-barbell path onto the rails.
Prevent the hooks from engaging unintentionally.
Do not curl the bar early with your arms.
Catch the bar on the shoulder shelf.
Soften your knees on landing.
Do not perform this in a setup unsuitable for rail-guided use.

Common mistakes

Unsuitable hooks

The bar may lock during hand rotation.

Throwing the bar forward

The fixed rails prevent this movement.

Bending the arms early

Momentum from the legs is reduced.

Catching on the wrists

The front shoulders are not used for support.

Catching with straight legs

Deceleration becomes harsh.

Excessive load

Moving quickly under the bar becomes harder on the fixed path.

Frequently asked questions