Medicine Ball Cleans

  • The medicine ball clean should be performed just as the squat clean would be, and perfect practice makes for good habits.
  • Even though the medicine ball is a fairly light weight, a deep breath should be taken and held to help support the torso.
  • Start with the medicine ball on the ground between your legs. Stand with legs slightly more than shoulder width apart.
  • Deadlift the medicine ball halfway up, holding it at the knees.
  • Explosively extend your hips to full extension, keeping your arms locked out until the medicine ball passes your hips.
  • Once it passes your hips, loosen your grip on the ball and quickly drive your elbows up, while dropping down to meet the ball and catching it.
  • The upper arm should be parallel with the ground for the catch.
  • Stand up to full extension.
  • A common error during the clean is trying the curl the weight up to the rack position, rather than using the hips and traps to drive it up.