Smith Hang Clean Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Smith machine
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Hamstrings, Deltoids, Trapezius, Quadriceps, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Smith Machine Hang Clean
Visualised Target Muscle Groups
Front
Back
How to: Smith Hang Clean
- Stand with the Smith machine bar resting at thigh level.
- Grip the bar with both hands slightly wider than shoulder-width.
- Position your feet shoulder-width apart.
- Engage your core and lift the bar off the rack.
- Keep the bar close to your body as you explode upward, using your legs and hips.
- Pull the bar up to your shoulders while extending your legs straight.
- Lower the bar back to the starting position and repeat.
Common Mistakes
- Using too much weight, compromising form.
- Not keeping the back straight.
- Lifting with arms rather than engaging shoulders and legs.
Modifications
- Use a lighter weight if you are a beginner.
- Perform the exercise without the Smith machine for better range of motion.
Tips
- Ensure your form is correct to protect your back.
- Engage your core throughout the movement.
- Start with lighter weights to master the technique.
Smith Hang Clean Alternatives
Tags
weightlifting
shoulders
clean
strength training
Smith machine
hypertrophy
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