How to do the Smith Machine Hang Power Clean

Steps

1. Position the bar at knee height and load it to an appropriate weight.
2. 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.
3. 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.
4. Upon full extension, rebend the hips and knees to lower your receiving position.
5. Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
6. Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

Tracking it in OneRep

Add the smith machine hang power clean to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.