How To Do Medicine Ball Cleans

Medicine Ball Cleans Exercise

Medicine Ball Cleans is a great exercise that works the quadriceps, gluteus muscles, hamstrings, calves and the hips. It also targets the upper back, shoulders and traps.

The core muscles are activated throughout the exercise to stabilise the upper body and support the lower back.

Medicine Ball Cleans is an effective way to learn the traditional Barbell Clean safely.

It will help build strength, power, balance, coordination and mobility.

Medicine Ball Cleans Progression & Mobility

  • Position a medicine ball near the front of your toes.
  • Assume a slightly narrower than shoulder width stance. Descend to the bottom position of the Squat. Your knees must be over the feet, hips higher than the knees but lower than the shoulders. Maintain a flat back position.
  • Secure a grip with the palms at the side of the medicine ball. The wrists must be in line with your elbows and shoulders.
  • Squat up by pushing down with your feet and keeping your shins at a vertical position.
  • When the medicine ball is at knee level, drive your hips forward forcefully, feet coming up from the floor to throw the medicine ball over and onto your upper chest. Allow the momentum to bring you back to the bottom position of the Squat but push your feet out to shoulder width stance.
  • Push your heels through the floor, extend your knees then the hips until your legs are straightened out. Maintain high elbows at the top position.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Starting the Clean with a rounded back places the lower back at risk. Another fault is extending the legs at the start of the exercise.

This places the hamstrings and lower back at risk of injury.

Keeping your elbows in as you catch the medicine ball at the bottom position of the Squat will throw you off balance.

VariationsClean, Dumbbell Clean

Medicine Ball Cleans