Smith-Machine Hang Clean

1. Stand in the Smith machine with your feet at shoulder-width apart and your shins close to the bar.

2. Bend at the hips and knees to grab the bar with a slightly wider than shoulder-width grip, palms facing toward you. Keep your back straight and chest up.

3. Pull the bar up off the rack while keeping it close to your body. Stand completely upright in the starting position with the bar at mid-thigh level.

4. Begin the movement by bending the knees slightly and then powerfully extending your hips, knees, and ankles while simultaneously shrugging the bar up with your shoulders.

5. As the bar travels upward, quickly re-bend your knees to drop under the bar, catching it at the front of your shoulders with your elbows pointing forward, and rise to a standing position.

6. Lower the bar back down to the mid-thigh starting position in a controlled manner, preparing for the next repetition.

Please ensure proper form and safety at all times, and consider using a spotter or consulting with a fitness professional when attempting new exercises, especially complex movements like this one.

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