Medicine Ball Power Clean

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Exercise Profile

Medicine Ball Power Clean Overview

The medicine ball power clean workout is a dynamic exercise that primarily targets the quads and glutes.

By incorporating the medicine ball, the workout adds resistance, increasing the challenge and intensity for these muscle groups.

This exercise involves explosively lifting the medicine ball from the floor to shoulder height, engaging the quads and glutes throughout the movement.

While the exercise may also activate other muscles, its main focus is on developing strength and power in the quads and glutes.

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Medicine Ball Power Clean Instructions

Stand with your feet shoulder-width apart, toes pointing forward, and knees slightly bent.
Hold a medicine ball in both hands, with your palms facing your body and the ball resting on the floor in front of you.
Bend at your hips and knees, keeping your back straight, and lower your body into a squat position.
Grasp the medicine ball firmly and explosively extend your hips and knees, pulling the ball up towards your shoulders.
As the ball reaches shoulder height, quickly rotate your elbows underneath it, catching the ball on the front of your shoulders.
Stand up tall, fully extending your hips and knees, while keeping the ball balanced on your shoulders.
Lower the ball back down to the starting position by reversing the movement, bending at your hips and knees, and returning to the squat position.

Medicine Ball Power Clean Tips

Start by positioning your feet shoulder-width apart, with the medicine ball on the floor in front of you. Bend your knees slightly and hinge at the hips, keeping your back straight and core engaged.
As you begin the movement, explosively extend your hips and knees, driving through your heels and using the power from your glutes and quads to propel the medicine ball upwards.
As the ball reaches its peak height, quickly drop underneath it, catching it in a squat position with your knees bent and your hips pushed back. This deep squat position will further engage your quads and glutes, maximizing the benefits of the exercise.
Ensure that you maintain a strong grip on the medicine ball throughout the movement, as this will help you control the weight and prevent it from slipping out of your hands. A firm grip will also activate your forearm muscles, adding an extra element of strength and stability to the exercise.
Remember to maintain proper form throughout the exercise, keeping your chest up, shoulders back, and core tight. This will not only help you engage your quads and glutes more effectively but also protect your lower back from unnecessary strain.