The Medicine Ball Clean – A Foundational CF Movement

The Medicine Ball Clean is 9 of the 9 CF Movements

Whether you are a trainer, gym owner, or just an average Joe that wants to get in shape with CF, I highly recommend you master the 9 CF movements.  Learning how to perform them effectively as an athlete or as coach will drastically improve your personal fitness and that of your client’s.

Remember: Fit clients tell all their friends and fit Joe’s take their shirts off at the beach…so become a better XFITTER or Coach by mastering the basics!

The 9 CF Movements

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk

Deadlift

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 CF.  It is the fundamental training tool that CF has used to train the foundations of the Olympic lifts to newbies.

The medicine ball clean is the most complex of the 9 CF 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’ CF 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)

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 The Medicine Ball Clean   A Foundational CF Movement

 Step 2:

 The Medicine Ball Clean   A Foundational CF Movement

Step 3:

 The Medicine Ball Clean   A Foundational CF Movement

Step 4:

 The Medicine Ball Clean   A Foundational CF Movement

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