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Medicine Ball Clean


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Medicine Ball Clean : Step 1
Step 1 Hold a medicine ball in front of your hips. Stand with your feet slightly wider than shoulder-width apart. Keep your chin parallel to floor with a natural arch in your back.
Medicine Ball Clean : Step 2
Step 2 Brace your core and slowly lower your hips toward the floor until your knees form a 90-degree angle.
Medicine Ball Clean : Step 3
Step 3 Quickly drive your hips upward, fully extending your knees and rising up on the balls of your feet, swinging the ball close to your body until it comes directly under your chin and elbows to form a 90-degree angle.
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Medicine Ball Clean : Step 4
Step 4 Quickly drop your hips back into a deep squat position until the back of your legs become parallel to the floor. Pause at bottom.
Medicine Ball Clean : Step 5
Step 5 Quickly drive your hips to the ceiling while extending your legs and keeping the ball against your body and directly under your chin. Repeat for prescribed number of repetitions.
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Progressions & Variations


Work on form with a lighter weight ball before progressing to a medicine ball.

Work on hip flexibility and mobility before advancing to this move.

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