Smith Hang Clean
Expert Advice
Focus on explosive power from your legs and hips to drive the weight up, and ensure a secure grip on the bar.
How-to-do Steps
- Stand under the Smith machine bar with feet shoulder-width apart.
- Bend at the hips and knees to grab the bar with an overhand grip.
- Explosively stand up, shrugging your shoulders and pulling the bar up to your shoulders.
- Catch the bar at shoulder height with your elbows forward.
- Lower the bar back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Hang Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Biceps10%
Forearms10%
Shoulders10%
Calves10%
Glutes10%
Hamstrings10%
Chest20%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Hang Clean work?
Smith Hang Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Hang Clean?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Hang Clean suitable for beginners?
Smith Hang Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
