How to do the Med Ball Clean, step by step
- Ball between your feet, hands on the sides near the bottom of the ball.
- Hips back, chest up, back neutral.
- Snap your legs and hips open, shrug your shoulders up.
- Drop under the ball and turn your elbows over fast.
- Catch the ball at your chest in a deep squat and stand up.
Common mistakes and how to fix them
- Curling the ballpower from your hips and legs
- Rounded back on the pickupset up like a deadlift
- Catching standingdrop straight into the squat
How to scale the Med Ball Clean
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter ball
- Start from an elevated position
- Deadlift and front squat with the ball separately
Also known as
Mb clean
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.