Smith Machine Hang Power Clean

Legs · Machine

How to do it

Guided bar at knee height. Overhand grip slightly wider than your shoulders, unhook and hold the bar hanging at mid-thigh, back flat. Extend hips and knees hard and **drop under**, whipping your elbows around to receive the bar on your delts, without going past a half squat. The rail fixes the path, so you learn the movement without fighting to steer the bar. The classic mistake is trying to mimic the bar's natural arc: here it travels straight and you adapt to it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Back, Shoulders

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