Smith Machine Hang Clean
The hang clean on the Smith machine's fixed track, caught standing on the front of the shoulders; the rails hold the bar path, so the work is the hip drive and the fast turn of the elbows.
How to do it
Setup
Standing close to the Smith bar, hands just outside the legs, safety stops set just below the knees.
Steps
- Unhook the bar and let it hang against the thighs.
- Dip the knees, then extend the hips hard and shrug, elbows high and out.
- Turn the elbows forward under the bar and catch it on the shoulders.
- Lower back to the hang for the next rep; hook the bar after the set.
Common mistakes
Standing back from the track: the bar leaves the thighs and pulls the body forward; stand close enough for it to brush them. Curling the bar up with the arms: the hips send it; the arms only guide. Catching with the elbows low: whip them forward so the bar sits on the shoulders, not the wrists.
Breathing
Breath in the hang, exhale after the catch.
