Snapshot: Medicine Ball Clean

Snapshot: Medicine Ball Clean



Medicine Ball Clean Description

The Medicine Ball Clean is a great full body conditioning exercise.  This movement primarily trains your glutes, lower back, quads, hamstrings, and to a much lesser degree, your upper body.  The traditional barbell squat clean is a poor choice for conditioning workouts because it is too technical, and the load dramatically increases chances of injury; however, substituting a medicine ball allows you to use a similar movement pattern with much less risk . Try mixing this exercise into circuits and throw in some higher repetition sets for killer cardio workouts!


Medicine Ball Clean Steps

  1.  Stand with your feet shoulder width and a medicine ball right in front of you.
  2. Squat down to grab the medicine ball with your arms straight and your elbows just inside your knees.
  3. Stand up explosively with the medicine ball.
  4. As you come to a full standing position, loosen your grip and quickly drop under the medicine ball into a full squat.  The ball should not move as you squat, rather you move your body around the medicine ball.
  5. From the full squat position stand up.
  6. Place the medicine ball on the ground and repeat for the desired number of repetitions.


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