Smith Machine Hang Power Clean

What it is

This dynamic, full-body pull builds explosive power and strength within the controlled path of a Smith machine. You will primarily develop your hamstrings, with significant engagement from your glutes, lower back, quadriceps, shoulders, and traps. It teaches coordination and powerful hip drive, making it excellent for athletic development.

Technique tips

• Load your hamstrings and hips in the starting position.
• Keep your arms straight during the initial powerful pull.
• Drive forcefully through your hips and knees to accelerate the bar.
• Quickly drop under the bar to receive it on your shoulders.
• Maintain a proud chest and engaged core throughout the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.