Medicine Ball Clean and Press
medicine-ball-clean-and-press
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- avoid · Shoulder impingement — The overhead press can compress the shoulder joint, especially with an unstable load. Substitute with a landmine press where the arc is more shoulder-friendly.
- avoid · Pregnancy — The overhead loading and shifting mass are not appropriate during pregnancy. Substitute with a medicine ball deadlift or a light goblet squat where the load is more controlled.
A full-body movement that combines a clean (pulling a medicine ball from the floor to shoulder height) with an overhead press. The unstable, shifting load demands full posterior chain, core, and shoulder stability.
Jeśli dopiero zaczynasz
This is an advanced movement. Master the deadlift and overhead press separately before combining them. Start with a light medicine ball to learn the timing — the hip drive generates most of the momentum, not your arms.
Więcej
Slowing the press to a three-second ascent forces your shoulders and core to manage the shifting load under tension, while the clean itself should remain fast, driven by hip extension. A brief pause at the rack position before you press lets you reset your brace without losing momentum. Sets of five to eight build power; pushing towards ten or twelve shifts the emphasis to conditioning. Add weight only when every rep finishes with a stable overhead lockout and no forward drift of the ball. Once a heavier medicine ball compromises your hip drive or press path, stay at your current load and add reps or slow the tempo instead. When you can handle the heaviest available ball cleanly for multiple sets, progress to a single-arm version using a lighter ball, which demands far more anti-rotation work from your trunk. Alternatively, try the dumbbell version to allow independent arm loading.
Typowe błędy
Using arms instead of hips to pull the ball up, which turns it into a curl. Letting the ball drift away from the body during the clean, which loads the shoulders unnecessarily. Pressing before the hips are fully extended, which reduces power and increases injury risk.
Plan treningowy
- Sets
- 4
- Reps
- 5-8
- Rest
- 90s
- Tempo
- X-0-1-0
- RPE
- 8
Increase weight when you can complete all reps with explosive hip drive and stable overhead position.
Cues
Łatwiejsze, trudniejsze, alternatywy
Mięśnie
- Shoulders
- Glutes
- Hamstrings
Sprzęt
- Medicine ball
- 1
Stand with the medicine ball on the floor between your feet, feet shoulder-width apart.
- 2
Hinge at the hips and grip the ball, setting your lats and bracing your core.
- 3
Drive through your heels and extend your hips explosively, pulling the ball to shoulder height.
- 4
Stand tall with the ball at your shoulders, pause to stabilise.
- 5
Press the ball overhead by driving your arms up and extending your elbows.
- 6
Lower the ball back to your shoulders with control, then return it to the floor by hinging at the hips.