Medicine-Ball Clean

Question 1

Medicine-Ball Clean 11 Points of Performance

Answer 1

1. Shoulder-Width Stance
2. Ball Between the feet with palms on the ball
3. Knees in line with toes
4. Shoulder over the ball at set-up
5. Lumbar Curve Maintained
6. Hips Extend rapidly
7. Then shoulders shrug
8. Then arms pull under to the bottom of the squat
9. Heels down until hips and legs extend
10. Ball moves over the middle of the foot
11. Complete at full hip and knee extension with the ball at the front rack position

Question 2

About the Medicine Ball Clean

Answer 2

Builds on the deadlift and the sumo deadlift high pull. Unique is the pull under, which allows the athlete to bring the object to a position of support (the front rack)

Question 3

Medicine-Ball Clean: Teaching Progression Five Steps

Answer 3

One: Deadlift
Two: Deadlift, shrug fast
Three: Font Squat
Four: Pull Under
Five: Full medicine-ball clean

Question 4

Medicine-Ball Clean Common Faults One of Six: Lack of full hip extension

Answer 4

Take athlete back to teaching progression
Have athlete do two deadlift-shrugs for every one medicine-ball clean
Hit head with hand before pulling under

Question 5

Medicine-Ball Clean Common Faults: Two of Six Curling the Ball

Answer 5

Stand in front of athlete to block him or her from curling. Can also use the wall.
Cue elbows high and outside
Require the athlete to keep the laces of the ball facing out the entire movement

Question 6

Medicine-Ball Clean Common Faults: Three of Six Collapsing in the receiving position

Answer 6

Take the athlete back to the teaching progression and have practice pull under with sound front squat mechanics
cue athlete to lift the chest

Question 7

Medicine-Ball Clean Common Faults: Four of Six Receiving Too High

Answer 7

Hold ball at the peak of the shrug and let the athlete practice the pull-under without moving the ball
Take athlete back to progression do two pull unders for every clean

Question 8

Medicine-Ball Clean Common Faults: Five of Six Tossing or Flicking the medicine ball without pulling under

Answer 8

Have athlete hold ball without fingers, fists only

Hold ball at peak of shrug and let athlete practice the pull under

Question 9

Medicine-Ball Clean Common Faults: Six of Six Not standing up before lowering the weight

Answer 9

Give tactile clue to have athlete keep ball at chest until her head hits a target
Cue athlete to stand all the way up before lowering ball

Question 10

Medicine Ball Clean Notes

Answer 10

Elbows bend because you are traveling down

Try several from the hang position

Triceps are flexed when arms are straight