Hamstrings
Smith Machine Hang Power Clean
A power clean from the hang position on the Smith machine, teaching explosive hip extension with a fixed bar path.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar at mid-thigh height and stand close to it.
- 2Grip it just outside your hips with an overhand grip and unlock it.
- 3Hinge slightly with a flat back and your shoulders over the bar.
How to perform
- 1Push your hips back and then drive them forward explosively while shrugging.
- 2Pull your elbows high as the bar rises.
- 3Rotate your elbows under the bar and catch it on the front of your shoulders.
- 4Stand tall, then lower the bar back to the hang position.
