Medicine Ball Clean
Hinge to the ball, extend the hips explosively, and pull under to catch it at the chest in a squat, then stand.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Medicine ball
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the full body, for when the medicine ball is taken or you want a change.
Questions
- What muscles does the Medicine Ball Clean work?
- The Medicine Ball Clean mainly works the full body and glutes.
- What equipment do you need for the Medicine Ball Clean?
- A medicine ball.
- How many sets and reps of the Medicine Ball Clean?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Medicine Ball Clean?
- Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Burpee work the same main muscle.
Program it for your clients
Coaches add the Medicine Ball Clean to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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