Medicine Ball Clean and Press

May 06, 2019

med-ball-clean-and-press

This week, we highlight the Med Ball Clean and Press, an exercise that improves lower-body power.

Muscular Benefits

• Increases lower-body and upper-body power

Sports Performance Benefits

The Med Ball Clean and Press is a variation of the Power Clean and Press that involves a dynamic med ball toss. This more closely mimics an athletic movement and is easier on the body than the Power Clean Press, while still developing lower-body triple extension and upper-body pressing power. Also great about this exercise: it forces your muscles to store energy after performing the Clean segment, which you then unload to press the ball overhead. This action is similar to a jump or, in Votto's case, a swing of the bat.

Med Ball Clean and Press How-To

• In athletic stance, grip heavy med ball resting on object about six inches off ground
• Keeping chest above hips, explosively extend hips, knees and ankles while shrugging with straight arms
• Pull ball close to body, drop into squat and catch ball at shoulders
• Explosively extend lower body and arms to drive ball overhead for maximum height
• Reset and repeat

Sets/Reps: 2x4

Coaching Points

• Keep chest up and back flat throughout exercise
• Drive med ball straight up as high as possible
• Step out of way of med ball after toss

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