← All exercises

Smith Hang Clean Alternative

12 substitute exercises that target the same muscles

1
Barbell Overhead Squat demonstration

Barbell Overhead Squat
2
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
3
Kettlebell Upright Row demonstration

Kettlebell Upright Row
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
6
Ring Y Raise demonstration

Ring Y Raise
7
Bottle Weighted Halo demonstration

Bottle Weighted Halo
8
Smith Upright Row demonstration

Smith Upright Row
9
Barbell Snatch Balance demonstration

Barbell Snatch Balance
10
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
11
Dumbbell Iron Cross demonstration

Dumbbell Iron Cross
12
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Smith Hang Clean trains

Primary Deltoid Anterior Deltoid Lateral Trapezius Upper Fibers

Secondary Biceps Brachii Quadriceps Trapezius Middle Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.