Smith Hang Clean

How to do it

Distribute weight evenly across the midfoot before each rep.

1. 1

   Stand under the Smith machine bar with feet shoulder-width apart.

2. 2

   Bend at the hips and knees to grab the bar with an overhand grip.

3. 3

   Explosively stand up, shrugging your shoulders and pulling the bar up to your shoulders.

4. 4

   Catch the bar at shoulder height with your elbows forward.

5. 5

   Lower the bar back to the starting position with control.

6. 6

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Bending the arms before full hip extension
• ✕Catching with elbows pointing downward
• ✕Dropping the chest toward the floor at setup