Medicine Ball Clean and Press

medicine-ball-clean-and-press

compoundstrengthpush verticalmainbilateral

注意

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.

如果您是新手

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.

進一步探索

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.

常見錯誤

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.

訓練計劃

Sets: 4
Reps: 5-8
Rest: 90s
Tempo: X-0-1-0
RPE: 8

進階

Increase weight when you can complete all reps with explosive hip drive and stable overhead position.

Cues

Drive hips first, arms secondKeep the ball close to your body as you pullBrace hard before you pressDon't let the ball drift forward as you press

更簡單、更困難、替代方案

Instead Push Press

肌肉

Primary

Shoulders

Secondary

Glutes
Hamstrings

廚具

Medicine ball

僅供參考。 非醫療、健身或飲食建議。開始任何新計畫前，請諮詢合格專業人士。閱讀安全政策 →