How to Medicine Ball Clean

Introduction:

The medicine ball clean is a dynamic and powerful exercise that combines elements of strength, explosiveness, and coordination. It’s a staple movement in CrossFit training and gym workouts, offering a full-body workout that targets multiple muscle groups while improving functional movement patterns. Whether you’re new to CrossFit or looking to elevate your training to the next level, mastering the medicine ball clean is essential for building strength, power, and athleticism.

Steps in the Medicine Ball Clean movement

Starting Position: Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a medicine ball on the ground between your feet.
Setup: Squat down and grip the medicine ball with both hands, keeping your back flat and chest up. Your hands should be positioned on either side of the ball.
First Pull: Explosively extend your hips and knees, driving through your heels to lift the medicine ball off the ground. Keep the ball close to your body as you pull it upward.
Second Pull: As the ball reaches hip height, rapidly shrug your shoulders and pull your elbows high, allowing the ball to rise toward your chest.
Catch: Drop into a partial squat and rotate your elbows around the ball, allowing your hands to catch it in front of your chest. Keep your chest up and core engaged as you catch the ball.
Stand Up: Drive through your heels to stand up out of the squat, bringing the ball with you as you rise to a standing position. Extend your hips fully at the top of the movement.

What Equipment is needed

Medicine ball: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise. A standard size for men is 20 pounds, and for women is 14 pounds, but this can vary depending on individual strength and fitness level.
Chalk, for better grip on the Medicine Ball.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Lighter ball: Start with a lighter medicine ball to practice the movement pattern and build strength before progressing to heavier weights.
Hang clean: Begin the movement from a standing position with the medicine ball at hip height, skipping the initial pull from the ground.
Focus on technique: Break down the movement into its component parts and practice each step individually before attempting the full clean.
Air Squat. Similar movement done without a medicine ball

Common Mistakes to Avoid:

Bending Arms Early: Keep your arms straight during the first pull and only bend them once the ball reaches hip height to maximize power and efficiency.
Leaning Back: Avoid leaning backward as you catch the ball, as this can strain your lower back and throw off your balance. Keep your chest up and core engaged to maintain a stable position.
Neglecting Hip Extension: Ensure you fully extend your hips at the top of the movement to generate maximum power and momentum.

Benefits of the Movement:

Builds explosive power: Develops strength and power in the hips, legs, and upper body, making it beneficial for sports performance and functional movement.
Enhances coordination: Improves coordination and timing between different muscle groups, promoting overall athleticism and agility.
Full-body workout: Engages multiple muscle groups simultaneously, including the legs, back, shoulders, and core, for a comprehensive workout in one movement.

Check out this youtube video from crossfit.com showing the medicine ball clean exercise.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Quadriceps, hamstrings, glutes, back, shoulders
Secondary Muscles: Forearms, biceps, core

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Med ball cleans

What is a medicine-ball clean?
A medicine ball clean is an explosive movement that involves lifting a medicine ball from the ground to your chest in a smooth, controlled motion. It’s often used in CrossFit and functional training to develop strength and coordination.

What muscles do the D ball clean work?
The D ball clean primarily works the quadriceps, hamstrings, glutes, back, and shoulders. It also engages the forearms, biceps, and core as secondary muscles.

How to teach the med ball clean?
To teach the med ball clean, start by breaking down the movement into smaller parts: the first pull, the second pull, and the catch. Focus on proper form and technique at each stage before combining them into a full movement.

What is MB clean in CrossFit?
In CrossFit, MB clean refers to the medicine ball clean, a functional exercise that builds strength, power, and coordination by lifting a medicine ball from the ground to the chest.

How effective is the medicine ball?
The medicine ball is highly effective for developing power, coordination, and core strength. Its versatility allows for a wide range of exercises targeting different muscle groups.

What is the science behind medicine ball training?
Medicine ball training utilizes dynamic, multi-joint movements that mimic real-life activities. This type of training enhances functional strength, power, and muscular endurance.

What muscle groups do medicine balls benefit the most?
Medicine balls benefit the core, shoulders, back, and legs the most. They also improve overall coordination and athleticism.

How hard should a medicine ball be?
The hardness of a medicine ball should match your training goals. A softer ball is better for catching and throwing exercises, while a firmer ball is ideal for slams and strength training.

How many medicine ball slams should I do?
Aim for 3-4 sets of 10-15 medicine ball slams. Adjust the volume based on your fitness level and training goals.

Are medicine balls better than weights?
Medicine balls and weights both have their place in a fitness routine. Medicine balls are great for dynamic, explosive movements, while weights are better for controlled, strength-building exercises.

Can you get ripped with a medicine ball?
Yes, incorporating medicine ball exercises into your routine can help you build muscle and burn fat, contributing to a lean and ripped physique.

Are medicine balls good for beginners?
Yes, medicine balls are excellent for beginners as they allow for a wide range of movements and can be easily scaled to different fitness levels.

Conclusion:

Mastering the medicine ball clean requires focus, determination, and dedication, but the rewards are well worth the effort. Incorporate this dynamic exercise into your training routine to unlock your full potential and take your fitness journey to new heights. So, grab a medicine ball, embrace the challenge, and let the medicine ball clean become your secret weapon for building strength, power, and athleticism.