Vidéos
Instructions
- Stand with feet shoulder-width apart and the medicine ball on the floor in front of you.
- Squat down with a straight back and grasp the ball with both hands.
- Extend your hips and knees explosively to lift the ball upward.
- As the ball reaches chest height, quickly drop under it into a front squat position.
- Catch the ball at shoulder level and stand up to complete the movement.
Technical Tips
- Keep your chest up and back straight throughout the lift.
- Drive through your heels to initiate the upward movement.
- Move explosively and transition quickly into the catch position.
- Avoid rounding your back at any stage of the lift.
Breathing Tips
- Inhale before you lift the ball off the ground.
- Exhale as you drive upward and perform the clean.
- Inhale again during the squat catch.
- Exhale as you stand up to finish the movement.
Restrictions médicales
- Lower back injuries
- Knee instability or recent knee surgery
- Shoulder impingement or rotator cuff injuries
The Medicine-Ball Clean is a dynamic, full-body movement commonly used in functional training and CrossFit programs. This exercise combines a hinge, pull, and squat into one powerful sequence, promoting coordination, speed, and explosive strength. It helps improve athletic performance by training triple extension at the hips, knees, and ankles, essential for sprinting, jumping, and other sports movements. The medicine ball adds a manageable yet effective load, making it ideal for refining clean technique without the complexity or weight of a barbell. This exercise is particularly valuable for teaching proper hip drive and full-body mechanics in a clean movement pattern. It also enhances muscular endurance, cardiovascular fitness, and proprioceptive control, making it suitable for general conditioning or warm-up circuits. Whether performed as a skill builder or within high-intensity workouts, the Medicine-Ball Clean is a versatile and effective tool for athletes of all levels.
What muscles does the Medicine-Ball Clean work?
The Medicine-Ball Clean works the glutes, quadriceps, hamstrings, and back as primary movers, while also engaging the shoulders, traps, and core for stability and control.
Is the Medicine-Ball Clean good for beginners?
Yes, the Medicine-Ball Clean is a great introductory version of Olympic lifts, offering a safe and manageable way to learn the clean technique with lower risk and simplified mechanics.
Can I build strength with the Medicine-Ball Clean?
Yes, the Medicine-Ball Clean helps build explosive power, coordination, and muscular endurance, though for maximum strength development, progression to heavier loads like barbell cleans is recommended.
How is the Medicine-Ball Clean different from a barbell clean?
The Medicine-Ball Clean is lighter and simpler, focusing on technique and speed, while the barbell clean requires more technical skill, mobility, and strength due to heavier loads.
Should I include the Medicine-Ball Clean in my warm-up?
Absolutely. The Medicine-Ball Clean is excellent in a warm-up routine to activate major muscle groups, improve mobility, and prepare the body for more intense lifts or athletic activities.