Smith Hang Clean – Video Exercise Guide & Tips

Smith Hang Clean - Video Exercise Guide & Tips

In this video exercise guide, you'll learn all about the Smith Hang Clean.

Watch This Exercise Video

Discover the benefits of this powerful exercise and the equipment you'll need to get started.

We'll show you the proper technique to perform the Smith Hang Clean effectively, as well as common mistakes to avoid.

Plus, we'll explore variations and modifications to keep your workout challenging.

Maximize your Smith Hang Clean workout with our expert tips.

Let's get started!

Key Takeaways

  • The Smith Hang Clean is a compound movement that targets multiple muscle groups and helps improve explosive power.
  • Proper technique, such as maintaining a straight back and engaging core muscles, is crucial to avoid common mistakes such as rounding the back and using momentum instead of muscle power.
  • Variations and modifications, such as the Single-Leg Smith Hang Clean and Smith Hang Clean to Press, can be incorporated to target specific muscle groups and progress towards more advanced movements.
  • Tips for grip strength, incorporating plyometric exercises, using proper equipment and accessories, and focusing on recovery and progression are important considerations for an effective and safe Smith Hang Clean workout.

Benefits of the Smith Hang Clean

To maximize your gains from the Smith Hang Clean, it's important to understand the numerous benefits associated with this exercise.

The Smith Hang Clean is a compound movement that targets multiple muscle groups, making it a highly efficient exercise for building strength and power.

One of the key benefits of this exercise is its ability to improve explosive power. By performing the Smith Hang Clean, you engage your lower body muscles, such as the quadriceps, glutes, and hamstrings, as well as your upper body muscles, including the shoulders, traps, and forearms.

This exercise also helps improve your coordination and balance, as it requires you to control the barbell while performing the clean movement.

Additionally, the Smith Hang Clean is a great exercise for developing muscular endurance, as it involves lifting a heavy weight for multiple repetitions. It can also enhance your grip strength, as you need to hold onto the barbell throughout the movement.

Equipment Needed for the Smith Hang Clean

To perform the Smith Hang Clean, you'll need a few key pieces of equipment.

The primary piece of equipment required for this exercise is a Smith machine. The Smith machine consists of a barbell attached to a set of vertical rails, which allows for controlled movement and provides stability during the exercise. It's essential to ensure that the Smith machine is properly set up and adjusted to your height before performing the Smith Hang Clean.

In addition to the Smith machine, you'll also need weight plates. The amount of weight you use will depend on your fitness level and training goals. Start with a manageable weight and gradually increase as you become more comfortable and proficient with the exercise. It's crucial to use weight plates that are designed specifically for use with a Smith machine to ensure proper fit and safety.

Lastly, you'll need a pair of weightlifting shoes or flat-soled athletic shoes. These shoes provide stability and support during the exercise, helping to maintain proper form and prevent injury.

Proper Technique for the Smith Hang Clean

Start by gripping the barbell with an overhand grip, hands slightly wider than shoulder-width apart. The proper technique for the Smith Hang Clean involves a series of movements that target multiple muscle groups and improve overall strength and power.

Begin by standing with your feet shoulder-width apart and the barbell resting on the front of your thighs. Keep your back straight and engage your core muscles. Bend your knees slightly and hinge forward at the hips, lowering the barbell towards your knees.

Explosively extend your hips and knees, driving the barbell upwards. As the barbell reaches chest height, quickly drop underneath it, catching it in a front rack position with your elbows high and your wrists flexed. Straighten your legs and stand up to complete the movement.

To vary the exercise, you can perform different Smith Hang Clean variations, such as the hang power clean or the hang clean and jerk.

The Smith Hang Clean offers numerous benefits, including increased power, improved explosiveness, enhanced muscle definition, and better athletic performance. It's a challenging yet rewarding exercise that can help you achieve your fitness goals.

Common Mistakes to Avoid During the Smith Hang Clean

Avoid these common mistakes when performing the Smith Hang Clean to ensure proper form and maximize the effectiveness of your workout. By avoiding these mistakes, you can reduce the risk of injuries and improve your power and explosiveness.

Here are some common mistakes to avoid during the Smith Hang Clean:

  • Using too much weight: Using excessive weight can compromise your form and increase the risk of injury. Start with a weight that allows you to maintain proper technique throughout the exercise.
  • Rounding your back: Keeping your back straight is crucial during the Smith Hang Clean. Rounding your back puts unnecessary strain on your spine and can lead to injuries. Focus on maintaining a neutral spine position throughout the movement.
  • Neglecting the hip hinge: The Smith Hang Clean is a hip-dominant exercise that requires a proper hip hinge. Neglecting this movement pattern can limit your power and explosiveness. Ensure that you initiate the movement by pushing your hips back and bending your knees slightly.
  • Using momentum instead of muscle power: The Smith Hang Clean is meant to improve power and explosiveness, so it's important to rely on your muscle power rather than using momentum to lift the weight. Control the movement and generate power from your legs and hips.

Variations and Modifications for the Smith Hang Clean

To maximize the effectiveness of your Smith Hang Clean workout, consider incorporating variations and modifications to challenge your muscles in different ways. By introducing modifications, you can target specific muscle groups, increase the difficulty level, and progress towards more advanced movements.

One modification you can try is the Single-Leg Smith Hang Clean. Instead of using both legs, perform the exercise with one leg lifted off the ground. This variation not only increases the stability and strength demands on the working leg but also engages the core muscles to maintain balance.

Another modification is the Smith Hang Clean to Press. After completing the hang clean, instead of returning to the starting position, extend your arms and press the barbell overhead. This modification adds an extra challenge for the shoulders, triceps, and upper back muscles.

For those who want to progress further, the Power Clean is an excellent option. This variation involves explosively pulling the barbell up to shoulder height, using a quick and powerful movement. The Power Clean requires more strength and coordination, making it a great option for advanced lifters.

Incorporating these modifications and progressions into your Smith Hang Clean routine can help you target different muscle groups, increase the intensity, and continue challenging your body as you progress in your fitness journey. Remember to always maintain proper form and consult with a fitness professional if needed.

Tips for Maximizing Your Smith Hang Clean Workout

Get the most out of your Smith Hang Clean workout by incorporating these tips.

  • Ensure a strong grip: Improving grip strength is crucial for performing the Smith Hang Clean effectively. Use chalk or liquid grip to enhance your grip and prevent the barbell from slipping out of your hands. Additionally, incorporate exercises such as farmer's walks or dead hangs to specifically target and strengthen your grip.
  • Integrate plyometric exercises: Plyometrics can greatly enhance the explosive power required for the Smith Hang Clean. Include exercises like box jumps or medicine ball throws to train your muscles to generate maximum force in a short amount of time. This will translate into more power during the clean phase of the exercise.
  • Focus on proper technique: Technique is key to maximizing the effectiveness of the Smith Hang Clean. Ensure that you maintain a strong and stable core, explosively extend your hips and knees, and catch the barbell in a front rack position with elbows high. Performing the exercise with correct form won't only optimize results but also reduce the risk of injury.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for the Smith Hang Clean?

To determine the number of sets and repetitions for the Smith Hang Clean, it's important to consider your fitness goals and experience level. Generally, performing 3-4 sets of 8-12 repetitions is a good starting point. This allows for muscular endurance and strength development.

However, it's crucial to focus on maintaining proper form for the Smith Hang Clean variations to maximize effectiveness and minimize the risk of injury.

Can the Smith Hang Clean Be Performed by Beginners?

Yes, beginners can perform the Smith Hang Clean. It's important to start with lighter weights and focus on proper form to avoid injury.

The Smith Hang Clean variations allow beginners to build strength in their upper body and core muscles. By following the proper form for Smith Hang Clean, beginners can improve their power and explosiveness while minimizing the risk of injury.

Gradually increasing weight and repetitions will help beginners progress and gain strength over time.

Is the Smith Hang Clean a Full-Body Exercise?

Yes, the Smith Hang Clean is a full-body exercise. It's a compound exercise that targets multiple muscle groups simultaneously. By using the Smith machine, you can safely perform this movement, which involves explosively lifting the barbell from the hang position to the shoulders.

The benefits of the Smith Hang Clean include improved strength, power, and coordination. This exercise also engages the core, legs, and upper body, making it an effective addition to your workout routine.

Can the Smith Hang Clean Help Improve My Power and Explosiveness?

Yes, the Smith Hang Clean can definitely help improve your power and explosiveness, which are crucial for enhancing athletic performance.

This exercise targets multiple muscle groups, such as your shoulders, upper back, hips, and legs, allowing you to generate more force and generate power.

Are There Any Alternative Exercises to the Smith Hang Clean That Target Similar Muscle Groups?

Looking for alternative exercises to target the same muscle groups as the Smith Hang Clean?

There are a few options you can try.

One is the dumbbell hang clean, which follows a similar movement pattern but uses dumbbells instead of a barbell.

Another option is the power clean, which is a more advanced exercise that requires proper technique.

If you're a beginner, you can start with modifications like the kettlebell swing or the medicine ball clean to work on power and explosiveness.


In conclusion, the Smith Hang Clean is a highly effective exercise for building strength and power in the upper body. It requires minimal equipment and can be easily modified to suit individual fitness levels.

By following proper technique and avoiding common mistakes, you can maximize the benefits of this exercise. Incorporating the Smith Hang Clean into your workout routine will help you achieve your fitness goals and improve your overall athletic performance.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *