Online Fitness Trainer, Exercise Programs & Workout Routines

Medicine Ball Cleans

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  469 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
Instructions: 
1. Standing with feet about shoulder-width apart in the "jumping" position, hands wider than your shoulders, medicine ball on the ground in front of you.
2. While keeping your back straight and head up, squat down and complete a slight jump and drive,  snapping your feet back into the ground, to "clean" the medicine ball up to the front of your shoulders in the "front squat" position. Dip down to receive the weight on your front shoulders and then stand up to complete the movement.
3. Note that the jump and lift happens in one swift movement with your body "jumping" underneath the bar to receive the weight.
4. Note that the difference between a "power clean" and a regular "clean" is the depth of the dip to receive the weight. 

Exercise Comments

No comments have been posted yet.

We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.