Nine Essential Movements - Med Ball Clean

Question 1

Med Ball Clean - Teaching

Answer 1

SETUP
Shoulder-width stance
Ball between the feet with palms on the ball
Knees in line with toes
Shoulders over ball
Arms straight
Eyes on the horizon
EXECUTION (DEADLIFT, SHRUG, PULL UNDER, STAND)
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
Complete at full hip and knee extension with the ball
at the rack position

Question 2

Med Ball Clean - Seeing (Points of Performance)

Answer 2

SAME AS THE DEADLIFT AND SUMO DEADLIFT HIGH PULL, PLUS:
Reach full hip extension in the drive
Receive the ball in a sound front squat

Question 3

Med Ball Clean - Progression

Answer 3

1. Deadlift
2. Deadlift-shrug, fast
3. Front squat
4. Pull-under
5. Medicine-ball clean

Question 4

Med Ball Clean - Common Faults

Answer 4

SAME AS THE DEADLIFT AND SUMO DEADLIFT HIGH PULL, PLUS:
Lack of full hip extension in the drive
Curling the ball
Collapsing in the receiving position
Receiving too high (i.e., power clean then squat)
No pull-under (e.g., tossing the ball up)
Not standing up before lowering the weight

Question 5

Med Ball Clean - Corrections

Lack of full hip extension in the drive

Answer 5

Verbal:

Tactile:

Visual: Demonstrate

Question 6

Med Ball Clean - Corrections

Curling the ball

Answer 6

Verbal:

Tactile:

Visual: Demonstrate

Question 7

Med Ball Clean - Corrections

Collapsing in the receiving position

Answer 7

Verbal:

Tactile:

Visual: Demonstrate

Question 8

Med Ball Clean - Corrections

Receiving too high (i.e. power clean then squat)

Answer 8

Verbal:

Tactile:

Visual: Demonstrate

Question 9

Med Ball Clean - Corrections

No pull under (e.g. tossing the ball up)

Answer 9

Verbal:

Tactile:

Visual: Demonstrate

Question 10

Med Ball Clean - Corrections

Not standing up before lowering the weight

Answer 10

Verbal:

Tactile:

Visual: Demonstrate