The Medicine Ball Clean – A Foundational Movement

The Medicine Ball Clean is 9 of the 9 Movements

The 9 Movements

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk


Sumo Deadlift High Pull

Medicine Ball Clean

The Medicine Ball Clean

The medicine ball clean looks simple enough right?  Well don’t let it fool you, it’s not easy to do well, especially for those new to fitness..

The medicine ball clean is the most complex of the 9 movements and mastering it can pay huge dividends in your fitness or that of your client’s fitness.  It is a great training and teaching tool.

I remember how destroyed I felt after doing medball cleans as practice in a group for 10 minutes at my level one certification.  The first ‘official’ workout I did was at the same level 1. The end of day 1 workout was a 7-minute AMRAP of: 7 push-ups and 7 medball cleans.  Dude…do that workout and see for yourself…super gnarly WOD..(a great baseline WOD for intros at your box)

Step 1:

medicine ball clean

 Step 2:

medicine ball clean

Step 3:

medicine ball clean

Step 4:

medicine ball clean

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