Medicine Ball Clean is a conditioning movement on Fiz. Medicine ball clean to shoulder. Primary muscles: quads, glutes, shoulders. Scored by reps + weight.
Medicine Ball Clean
Medicine ball clean to shoulder
Category
Conditioningmixed-modal work under fatigue
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes, shoulders
Secondary
Hamstrings, core, biceps
How to do a medicine ball clean
3 steps- Set the ball on the floor between your feet and hinge to take it with both hands on its sides.
- Stand and shrug, pulling the ball up close to your body.
- Drop under it and receive it at your chest in a squat, then stand to full extension.
What counts as a rep
Movement standard- The ball starts on the ground each rep and finishes received at the chest with hips and knees extended.
- Where the workout prescribes a squat clean, the athlete passes through a full squat under the ball.
Common faults
2 faults
Curling the ball up with the arms rather than pulling with the hips and dropping under it.
FixThink of it as a light deadlift into a shrug. The arms are hooks.
Catching high and standing, which skips the squat the workout asked for.
FixPull yourself under the ball rather than pulling the ball up to you.
Frequently asked
3 answersWhat muscles does the Medicine Ball Clean work?
Medicine Ball Clean primarily works quads, glutes, shoulders, with secondary engagement of hamstrings, core, biceps.
How do you do a Medicine Ball Clean?
Set the ball on the floor between your feet and hinge to take it with both hands on its sides. Stand and shrug, pulling the ball up close to your body. Drop under it and receive it at your chest in a squat, then stand to full extension.
What counts as a rep on the Medicine Ball Clean?
The ball starts on the ground each rep and finishes received at the chest with hips and knees extended. Where the workout prescribes a squat clean, the athlete passes through a full squat under the ball.