Exercise Comparison
90/90 Hamstring vs Smith Machine Hang Power Clean
Side-by-Side
Muscle Analysis
Shared
Only in 90/90 Hamstring
Only in Smith Machine Hang Power Clean
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Smith Machine Hang Power Clean
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.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Smith Machine Hang Power Clean is intermediate and uses machine. Choose 90/90 Hamstring if you're looking for a more accessible option, or Smith Machine Hang Power Clean for a greater challenge.