How To Do Medicine Ball Clean Properly

The medicine ball clean workout is one of the few exercises under the sun, enabling you to undertake any lift.

It is a compound exercise – meaning it works different muscle groups throughout the body simultaneously.

Thus, it is an excellent CrossFit movement that you should include in your workout routine. Why? Because this is a terrific movement for establishing the proper clean form every workout should give.

However, it is the most underutilized workout, yet it gives you power, balance, speed, and proper technique.

So, how do you do it?

  • To perform this exercise, place the med ball between your feet while keeping your feet shoulder-width apart.
  • As you lower yourself to the ground, place your hands on either side of the ball, point your fingers down, and bend your knees.
  • A single explosive move is all you need for you to draw up the ball from the ground.
  • Straighten your legs while simultaneously bending and twisting your elbows as you lower yourself back to the starting position.
  • Squat with the ball firmly on your chest.
  • Stand up.
  • Continue to hold the ball between your feet and tap it down on the floor to begin the next repetition.


Medicine ball clean exercise works primary and secondary muscles since it is a compound exercise. We take a look at each of them.


Quads: They are crucial when it comes to basic movement. You can stand, run, walk, jump, and even squat. All these are significant movements of the med ball.

Trapezius: Keeping the scapula in place is the primary role of the trapezius muscle. Traps assist in the movement of the upper body and help you move your arms, shoulders, head, and torso.

Abs: They are also known as abdominal muscles. They provide structural support for the trunk, allow for movement, and stabilize internal organs. Abs also help stabilize and balance your body and protect your spine.



Glutes: The gluteal muscles help in hip and joint movement while keeping the pelvis stable. They enable you to maintain proper balance during medicine ball workout.

Hamstrings: They control hip and knee movements. In addition, they support major movements such as walking, standing, bending your knees, and tilting your pelvic axis.

Calves: The calf muscle aids in the movement of the lower legs, foot, and ankles. It lets you walk, run, and leap with ease. Your legs get support and stability, thereby enabling you to stand.

Hip flexors: Hip flexors are on the upper part of your thigh; hip flexors support lower body movement.


The Medicine Ball Clean has the following benefits when done correctly.


By being a compound exercise, it targets primary and secondary muscles. Therefore, it increases your body’s overall strength.


You achieve better body balance and posture by working the glutes, shoulder, and abs. These muscles support your overall body balance and posture besides aiding in mobility.


Medicine balls help athletes and players improve speed and accuracy during warm-up and introductory sections before competitive sports.


Medicine ball clean is an excellent way to help people recover from injuries or surgery by increasing their body’s endurance and reaction. They tend to be most helpful for spine, shoulder, and knee injuries.

In most cases, patients begin with a light ball and progressively raise its weight over the recuperation process.


Medicine ball clean has several variations that you can pick based on your workout needs.

Here they are, with complete steps on how to execute each of them.


Wallball workout improves cardiovascular health fat burning and enhances body-to-body communication.

  • Face the wall from a distance of two feet.
  • As you squat, keep the ball close to your body at chest level and do the movement incomplete.
  • Stride forward, raise your arms and lob the ball against the wall.
  • Repeat with a complete squat after catching the ball.


Squat throws are an excellent way to build core strength while also working the quads, shoulders, triceps, and hamstrings.

  • Let the ball rest on your chest.
  • Stand with your feet hip-width apart.
  • Squat
  • Get out of your squat position and throw the ball straight above you rise from the floor.
  • Make sure you catch the ball before squatting.


Ball twists target your obliques and core muscles.

  • Hold the ball in both hands as you sit down.
  • Raise both legs above the ground.
  • Twist your torso to the right until the ball lands on the ground.
  • Once the ball touches the ground, turn to the left.
  • Make sure to keep your feet on the ground as you perform this exercise.


This exercise builds strength, power, and speed and burns calories and improves cardiovascular health.

  • Stand with your feet about shoulder-width apart and your knees flexed.
  • Grab the ball in your hand.
  • Toss the ball in front of your feet by bending forward.
  • Grab the ball as it bounces off the ground.


Side to side slams are great for your arm and shoulder strength.

  • Place your feet wider than shoulder-width apart.
  • Keep the ball underneath your rib cage for a moment.
  • Take a swing with the ball above your head and throw it to the right.
  • Lie down on your back with your knees bent to grab the ball.
  • Repeat


Since medicine ball clean is an intermediate workout option, it poses a significant challenge in ball weight.

It would be best if you always started with a lightweight med ball for you to master every move of this workout. A simple error in technique denies you all the benefits.

Therefore, it is advisable to keep off heavyweights when starting the workout. Only increase the weight when you fully master the moves.


As far back as 3000 years ago, the Greeks employed medicine ball clean to assist patients in the post-injury rehabilitation process. The workout is now increasingly popular in daily training because of its capacity to tone up the body and strengthen the core.


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