The Medicine Ball Cleans is a great exercise for beginners to explore the world of CrossFit and weightlifting. It is almost identical to the most common classical exercise of weightlifters - taking the barbell to the chest, with the only difference that it does not require good stretching in the shoulder and elbow joints, so it is much easier technically. It is for this reason that this exercise is the best fit for novice athletes or those who are already mentally and physically tired of heavy pushing and taking the barbell to the chest.
The main working muscle groups in taking the medicine ball to the chest: deltas, spinal extensors, quadriceps and buttocks.
Exercise technique
The technique for performing this exercise looks like this:
- Feet shoulder width apart, back straight, look forward. Place the medball in front of you. With your arms around it on both sides, lift it off the floor, doing something like deadlift with it.
- When the medball is at hip level, begin to give it the necessary acceleration, pulling it slightly towards yourself with the effort of the deltoid muscles.
- When the medball is already at the level of the abdomen, perform a squat - squat down sharply in full amplitude so that the medball travels the remaining distance due to inertia. Bring your elbows slightly forward for better support.
- Get up from the squat holding the medball at chest level and without changing the position of the body. Then lower it to the floor and do a few more reps.
Crossfit training complexes
We bring to your attention several effective training complexes for crossfit training, including taking a medicine ball on the chest.
| Druid | Complete 400 m rowing on the machine, 20 chest ball presses, and 10 barbell presses. 6 rounds in total. |
| Franco | Perform 50 pull-ups, 45 push-ups, 40 air squats, 35 crunches, 30 medball chest, 25 box steps, 20 jump squats, 15 burpees, 10 barbell snatches, and 5 deadlifts. Only 3 rounds. |
| Nancy | Perform 20 chest hits, 20 floor throws, and 20 burpees. Only 5 rounds. |
