Smith Machine Hang Power Clean
The Smith Machine Hang Power Clean is an effective exercise for developing explosive power in the lower body. It starts with positioning the bar at knee height and loading it with appropriate weight. The athlete then takes a pronated grip on the bar outside of shoulder width and unhooks the bar from the machine. The movement is initiated by forcefully extending the hips and knees, accelerating into the bar with the arms kept straight. The athlete then rebends the hips and knees to lower their receiving position and allow the arms to flex, rotating the elbows around the bar. Lastly, the athlete extends through the hips and knees to come to a standing position and rack the bar on the shoulders to complete the movement.
Type:
Strength
Muscles Used:
Hamstrings
Benefits Of This Exercise
- The Smith Machine Hang Power Clean develops explosive power in the lower body, improving speed, agility, and strength.
- It increases muscular coordination by requiring the athlete to synchronize the lower and upper body.
- It helps to build a strong core and improve balance.
- The movement recruits multiple muscle groups and increases metabolic rate.
- It increases hip mobility and flexibility.
- The exercise improves stability and reduces the risk of injury.
Step by Step Instructions For Smith Machine Hang Power Clean
- Place the bar at knee height and load it with an appropriate weight.
- Grab the bar with your hands in a pronated grip, wider than shoulder width. Unhook the bar from the machine and make sure your arms are fully extended. Keep your head and chest up, with your elbows pointed out and shoulders back and down. Position your hips back to engage your hamstrings. This is your starting position.
- Begin the movement by forcefully extending your hips and knees, accelerating towards the bar. Keep your arms straight during this part of the motion.
- Once you reach full extension, bend your hips and knees to lower yourself into a receiving position.
- Flex your arms and rotate your elbows around the bar to catch it on your shoulders.
- Extend your hips and knees to stand up, with the bar resting on your shoulders. This completes the movement.
Warm Up Tips
- Position the bar at knee height and load it to an appropriate weight.
- Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
- Initiate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
- Upon full extension, re-bend the hips and knees to lower your receiving position.
- Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
- Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.
Smith Machine Hang Power Clean Safety Tips
- Ensure that the bar is positioned at knee height and loaded with an appropriate weight.
- Take a pronated grip on the bar outside of shoulder width and unhook it from the machine. Keep your head and chest up, elbows pointed out, and shoulders back and down.
- When initiating the movement, forcefully extend your hips and knees, accelerating into the bar. Keep your arms straight during this part of the motion.
- After reaching full extension, rebend your hips and knees to lower your receiving position.
- Allow your arms to flex at this point, rotating your elbows around the bar to receive it on your shoulders.
- To complete the movement, extend through your hips and knees to come to a standing position with the bar racked on your shoulders.
The Smith Machine Hang Power Clean is an exercise that focuses on developing explosive power in the lower body. Follow these safety tips to ensure proper execution and minimize the risk of injury.
Incorporating Into Other Workouts
The Smith Machine Hang Power Clean can be incorporated into workouts in a few different ways:
1. Power Training: This exercise is great for developing explosive power in the lower body. It can be included in power-focused workouts where the emphasis is on generating maximum force and speed. Incorporate it as part of a circuit or superset with other power exercises like box jumps or medicine ball throws.
2. Strength Training: The Hang Power Clean can also be used to build strength in the lower body, particularly the hips and legs. Include it as a compound movement in your lower body strength workouts, performing multiple sets and reps with heavier weights. You can also combine it with other lower body exercises like squats or lunges for a complete leg workout.
3. Full Body Workouts: Since the Hang Power Clean is a compound movement that involves multiple muscle groups, it can be included in full body workouts for a comprehensive training session. Pair it with upper body exercises like push-ups or pull-ups, and core exercises like planks or Russian twists to target all major muscle groups.
4. Conditioning Workouts: The explosive nature of the Hang Power Clean makes it a great addition to conditioning workouts that aim to improve cardiovascular fitness and muscular endurance. Use it in high-intensity interval training (HIIT) workouts, performing a set number of reps with maximum effort, followed by short rest periods. Repeat for multiple rounds to challenge both your strength and cardiovascular system.
Remember to start with lighter weights and focus on mastering the technique