Personal Trainer : Cross Fit Training : Bhasinsoft


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Step 4

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.