Smith Machine Hang Power Clean
A intermediate compound movement that trains the hamstrings with a machine.
Force Type
Pull
compound
Difficulty
Intermediate
compound
Variations
3
equipment swaps
Muscles
6
primary + secondary
The verdict
Smith Machine Hang Power Clean has 6-step instructions, among the most thoroughly documented of the 79 hamstrings exercises PlainExercise catalogues.
Ranked against the 79 hamstrings exercises PlainExercise currently catalogues, not the full exercise-science literature.
Smith Machine Hang Power Clean is a intermediate compound movement that trains the Hamstrings along with glutes and lower back. It requires a machine. There are 3 known variations and 8 peer exercises that target the same primary muscle.
- 3 equipment variations documented
- 1 of 9 exercises targeting the Hamstrings
- Level: intermediate
PlainExercise cross-links 3 variations and 8 peer exercises sharing the same primary muscle.
What the Smith Machine Hang Power Clean Data Reveals
Smith Machine Hang Power Clean is classified in the PlainExercise database as a intermediate-level compound movement with a pull force profile, primarily training the Hamstrings with secondary engagement of the glutes, lower back, quadriceps. The canonical form requires a machine, and the movement falls within the strength category. The parent record is sourced from the public-domain Free Exercise DB and enriched with exercise-science framing unique to PlainExercise, including structured common-mistake patterns derived from the force and mechanic fields above.
Within the same primary-muscle cohort, the Hamstrings is trained by 9 catalogued movements in total, meaning any practitioner planning a session has at least 8 alternatives that load the same tissue through different joint angles or equipment profiles. PlainExercise has also mapped 3 equipment variations of Smith Machine Hang Power Clean itself, allowing substitution when the canonical setup is unavailable. The documented execution runs 6 discrete steps, each one derived directly from the upstream record and reproduced verbatim rather than paraphrased.
Context matters: this database aggregates exercise science taxonomy (level, mechanic, force, primary/secondary musculature, equipment) but does not and cannot account for individual biomechanics, joint history, recovery status, or training context. The common-mistake and progression framing below is derived programmatically from the classification fields and represents general exercise-science consensus rather than case-specific coaching. This is not medical or personal-training advice. Consult a physician, physical therapist, or certified trainer before starting a new exercise or modifying an existing program, particularly if you have prior injuries, pain, recent surgery, cardiovascular limitations, or are pregnant.
Muscles worked
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | pull |
| Equipment | machine |
| Category | strength |
| Primary muscle | Hamstrings |
| Secondary muscles | 5 |
| Variations available | 3 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Muscles worked
According to the Free Exercise DB classification, Smith Machine Hang Power Clean trains the hamstrings as the prime mover, with 5 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Smith Machine Hang Power Clean does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
- Initate 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, rebend 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.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Smith Machine Hang Power Clean, not raw speed.
- Cutting the range of motion short - moving the hamstrings through its full safe range on Smith Machine Hang Power Clean is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Smith Machine Hang Power Clean recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Smith Machine Hang Power Clean - brace and inhale during the lowering phase, exhale on the exertion, especially important with a machine where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Hamstrings and secondarily glutes, lower back
- People who have access to a machine
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Smith Machine Hang Power Clean feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Warm up the involved joints with 2-3 progressively loaded sets before training to a working weight.
- If you have a history of injury in the loaded joints (knees, shoulders, lower back), consult a physical therapist before loading this movement.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.
Using the smith machine hang power clean
A intermediate compound movement for the hamstrings - here's how to put it to work.
- Train the hamstrings 2–3 times a week with 48+ hours between hard sets; pair this with other hamstrings movements for balanced development. All hamstrings exercises
- No machine? 3 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.