Medicine Ball Clean
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Traps, Forearms, Lats
- Equipment
- Medicine Ball
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, with the medicine ball on the floor directly between your feet.
- 2 Hinge at your hips and bend your knees to grasp the ball with both hands, keeping your chest up and back straight.
- 3 Initiate the pull by driving through your heels, extending your hips and knees simultaneously.
- 4 As the ball rises, explosively extend your hips, knees, and ankles, shrugging your shoulders and pulling the ball upwards close to your body.
- 5 Once the ball reaches its peak height, quickly drop into a squat position, rotating your wrists to catch the ball in the "rack" position at your chest.
- 6 Stand up fully from the squat, holding the medicine ball securely at your chest.
- 7 Lower the medicine ball back to the floor with control, returning to the starting position.
