Smith Hang Clean
Description
The Smith hang clean is performed on a Smith machine starting with the bar at hip level. The fixed vertical bar path of the Smith machine eliminates the horizontal component of a standard hang clean, simplifying the lift while still building hip drive and shoulder catching strength.
Muscle Group
Equipment Required
Smith Hang Clean Instructions
- Set the Smith machine bar at hip level.
- Stand with feet shoulder-width apart, bar at thigh level.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Bend at the hips and knees to lower the bar to a hang position.
- Brace your core and pull your shoulders back.
- Drive through your heels and explosively extend your hips, knees, and ankles.
- Pull the bar up while shrugging hard and dropping under it.
- Catch the bar in the front rack position with elbows high. Lower with control.
Smith Hang Clean Form & Visual
Smith Hang Clean Benefits
- Builds explosive power and hip drive
- Fixed bar path simplifies hang clean technique
- Develops front rack catching strength
- Trains triple extension
- Useful for athletes new to Olympic lifting
- Strong total body conditioning
Smith Hang Clean Muscles Worked
- Quadriceps
- Gluteus maximus
- Trapezius
- Anterior deltoid
- Erector spinae
Smith Hang Clean Variations & Alternatives
- Hang Clean
- Power Clean
- Smith Machine Squat
- Barbell Hang Clean
