The Med Ball Clean And Press is a full-body workout enhancing strength, power, and coordination. This dynamic exercise involves pulling a ball from the ground to chest height and pushing it overhead.
Stand with your feet shoulder-width apart, toes pointing straight ahead, and place a medicine ball between your feet.
2
Bend at your hips and knees to squat down and grab the medicine ball with both hands.
3
Stand up quickly, swinging the ball upwards to shoulder height.
4
Once at shoulder height, press the medicine ball straight up and overhead, while straightening your legs.
5
Lower the medicine ball back to your chest, and then to the floor to complete one rep. Make sure to move your body in a fluid motion to avoid jerking movements.
Stand with your feet shoulder-width apart, toes pointing straight ahead, and place a medicine ball between your feet.
Bend at your hips and knees to squat down and grab the medicine ball with both hands.
Stand up quickly, swinging the ball upwards to shoulder height.
Once at shoulder height, press the medicine ball straight up and overhead, while straightening your legs.
Lower the medicine ball back to your chest, and then to the floor to complete one rep. Make sure to move your body in a fluid motion to avoid jerking movements.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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