Crossfit Level 1 - MEDICINE BALL CLEAN - Nine Foundational Movements (Movment Guide)

Question 1

What is the setup for the MEDICINE BALL CLEAN?

Answer 1

• shoulder-width stance
• ball between the feet with palms on teh ball
• knees in line with toes
• shoulders over the ball
• eyes on the horizon

Question 2

What is the execution of the MEDICINE BALL CLEAN?

Answer 2

• lumbar curve maintained
• hips extend rapidly
• shoulders then shrug
• heels down until the hips and knees extend
• arms then pull under to the bottom of the squat
• ball stays close to the body

Question 3

What is the FINISH of the medicine ball clean?

Answer 3

Complete at full hip and knee extension with the ball at the rack position.

Question 4

What is the MEDICINE BALL CLEAN progression?

Answer 4

• Step 1: Deadlift.
• Step 2: Deadlift-shrug, fast
• Step 3: front squat
• Step 4: pull-under
• Step 5: full medicine ball clean

Question 5

What fault is displayed here?

Answer 5

Lack of full hip extension.

Question 6

What correction can be given to the fault (lack of full hip extension) displayed here?

Answer 6

• take athlete back to the teaching progression and have him or her do two deadlift-shrugs for every one medicine-ball clean
• give a tactile cue to have the athelete hit your hand with his or her head before pulling under the ball

Question 7

What fault is displayed here?

Answer 7

Curling the ball.

Question 8

What corrections can be given to correct the fault (curling the ball) displayed here?

Answer 8

• stand in front of the athlete to block him or her from curling (can also use a wall)
• cue “elbows high and outside”
• require the athlete to keep the laces (or any marking) of the ball facing out during the entire movement

Question 9

What fault is displayed here?

Answer 9

collaspsing in the receiving position.

Question 10

What corrections can be given to the fault (Collapsing in the receiving position) displayed here?

Answer 10

• take the athlete back to the teaching progression and have him or her practice the pull-under with sound front squat mechanices
• cue the athelete to lift the chest in front of the squat

Question 11

What fault is displayed here?

Answer 11

receiving to high.

Question 12

What correction can be given to the fault (receiving to high) displayed here?

Answer 12

• hold the ball at the peak of the shrug and let the athlete practice the pull-under without moving the ball higher
• take the athlete back to the teaching progression and have him or her practice the pull-under. Have him or her do two pull-unders for every one medicine-ball clean.

Question 13

What is the fault here?

Answer 13

Tossing or flicking the medicine ball up without pulling under.

Question 14

What corrections would you give to the fault (tossing the ball) displayed here?

Answer 14

• have athlete hold the ball without the fingers, using palms or fists only
• hold ball at the peak of the shrug and let athlete practice the pull-under to feel the rotation on the hands

Question 15

What fault is displayed here?

Answer 15

Not standing up before lowering the weight.

Question 16

What corrections can be given to the fault (not standing up before lowering the weight) displayed here?

Answer 16

• give tactile cue to have the athlete keep the ball at the chest until his or her shoulder contacts a target
• cue the athlete to stand all the way up before lowering the ball from the chest