Exercise Comparison
Alternating Hang Clean vs Smith Machine Hang Power Clean
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Hang Clean
Only in Smith Machine Hang Power Clean
Instructions
Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
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. Alternating Hang Clean is a intermediate exercise using kettlebells, while Smith Machine Hang Power Clean is intermediate and uses machine. Choose Alternating Hang Clean if you have access to kettlebells, or Smith Machine Hang Power Clean if you prefer machine.