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Smith Hang Clean

Smith Hang Clean

The Smith Hang Clean is a dynamic compound exercise that targets multiple muscle groups in the body, making it an excellent addition to any strength or athletic training program. It primarily focuses on developing explosive power, strength, and coordination in the lower body, upper body, and core. This exercise is often performed using a Smith machine, which provides stability and safety. When performing the Smith Hang Clean, several key muscle groups are targeted. The lower body, including the quadriceps, hamstrings, and glutes, are heavily engaged to generate power and explosiveness from the ground up. The upper body, specifically the shoulders, traps, and forearms, are also activated during the pulling and catching phases of the movement. Additionally, the core muscles are essential for maintaining stability and transferring power throughout the body. Including the Smith Hang Clean in your workout routine can yield a wide range of benefits. It can enhance overall strength and power, making it highly advantageous for athletes involved in explosive sports like basketball, football, or track and field. This exercise can also improve functional fitness, helping with everyday activities that require lifting, carrying, or pushing objects. Moreover, the Smith Hang Clean can contribute to muscle symmetry and balance, as it engages multiple muscle groups simultaneously. To maximize the effectiveness of the Smith Hang Clean, it is crucial to maintain proper form and technique. Starting with a light or manageable weight is advised to develop proficiency and avoid injury. Additionally, incorporating a warm-up routine that includes dynamic stretches and mobility exercises for the involved muscle groups is recommended. Remember to engage your core, keep your back straight, and explode upward with controlled force during the pulling phase. As always, listening to your body's limitations, proper nutrition, and adequate rest are vital for the best fitness results. Incorporating the Smith Hang Clean into your workout regimen can bring about significant gains in strength, power, and overall physical performance. However, it is essential to have a comprehensive training program that combines various exercises, targeting different muscle groups and movement patterns, to achieve a well-rounded fitness routine.


  • Set up the barbell on a smith machine at about hip height.
  • Stand facing the bar with your feet shoulder-width apart.
  • Bend your knees and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  • Straighten your legs and lift the bar to your mid-thigh, keeping your back straight and chest up.
  • Lower your body into a quarter squat position by bending your knees and pushing your hips back.
  • Explosively extend your hips and knees while shrugging your shoulders, generating upward momentum on the barbell.
  • As the barbell reaches maximum height, drop underneath it and catch it in a front rack position, with your elbows bent and high, and your hands holding the bar just outside your shoulders.
  • Stand up fully with the barbell, maintaining a strong posture.
  • Lower the barbell back down to the starting position by reversing the movement pattern.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on technique and form to ensure proper execution.
  • Start with a lighter weight and gradually increase as you become more comfortable with the movement.
  • Engage your core and keep your back straight throughout the exercise.
  • Keep the bar close to your body as you pull it up.
  • Use an explosive motion to generate power and drive the bar upwards.
  • Keep your elbows high and lead with your elbows as you catch the bar in the front rack position.
  • Practice proper breathing techniques, exhaling as you lift the bar and inhaling as you lower it.
  • Incorporate this exercise into a well-rounded strength training program for overall muscle development.
  • Consider seeking guidance from a qualified coach or trainer to ensure proper technique and help with progression.
  • Fuel your body with a balanced diet that includes enough protein to support muscle growth and repair.


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