Smith Hang Clean

Smith Hang Clean demonstration gif

Instructions:

  • 1Stand in front of the Smith machine with feet shoulder-width apart
  • 2Lower body to grab the bar with a shoulder-width overhand grip, keep your knees slightly bent
  • 3Raise the bar by extending the hips and knees to the maximum, keeping your back straight
  • 4Lower the body by bending the knees and hips
  • 5Return to the upright position, controlling the weight with your leg muscles

Tips:

  • Keep your back straight and head up during the whole exercise
  • The bar should remain as close to your body as possible
  • Avoid rounding your back and hunching your shoulders
  • The movement should be explosive, using the power of your legs and hips

Smith Hang Clean: A Comprehensive Guide

The Smith Hang Clean is a dynamic weightlifting exercise that targets multiple muscle groups, making it an excellent addition to your workout routine. Utilizing the Smith machine, this variation offers increased stability and safety, particularly for those new to Olympic lifts or looking to refine their technique. The hang clean emphasizes explosive movement, core strength, and overall power.

Benefits of the Smith Hang Clean

  • Enhances explosive power and speed.
  • Strengthens major muscle groups, including the legs, back, and shoulders.
  • Improves coordination and technique under load.
  • Reduces the risk of injury compared to free weight variations.

How to Perform the Smith Hang Clean

  1. Stand in front of the Smith machine, ensuring the bar is set at thigh level.
  2. Grip the bar with both hands just outside shoulder-width apart.
  3. Lower your body into a slight squat, keeping your back straight.
  4. Engage your core and push through your heels to lift the bar explosively.
  5. Pull your body under the bar, catching it at shoulder height.
  6. Stand up straight and return to the starting position to complete the rep.

Tips for Success

  • Start with lighter weights to master the form before progressing to heavier loads.
  • Focus on your breathing; exhale as you explode upward.
  • Keep your elbows high when catching the bar to maintain proper alignment.
  • Consider using the Smith machine hang power clean variation for additional muscle engagement and a slightly different movement pattern.

Conclusion

The Smith Hang Clean is a versatile exercise that can greatly enhance your weightlifting routine. Whether you’re looking to build power, improve your technique, or add variety to your workouts, mastering this lift will provide numerous benefits. Include the Smith Hang Clean in your training regimen and experience the difference in your strength and conditioning.

Smith Hang Clean Muscles Worked

Arms

Back

Core

Legs