Medicine Ball Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Medicine Ball Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Medicine Ball Clean with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold a medicine ball with both hands at thigh level.
- 2
Squat down, keeping your chest up and back straight, while bringing the ball close to your body.
- 3
Explode up by standing tall and pulling the ball up, keeping your elbows high.
- 4
Catch the ball at shoulder height, then lower it back to the starting position.
Tips for Success
These tips will help you perform Medicine Ball Clean safely and effectively while maintaining proper form.
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Keep your back straight and core engaged throughout to avoid injury.
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Make sure to squat low enough to use your legs; don’t just use your arms for the movement.
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Avoid rounding your shoulders as you pull the ball; keep your elbows above your hands.
Secondary Muscles
While Medicine Ball Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Medicine Ball Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Medicine Ball Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
