Strength

Full Med Ball Clean And Press

The Full Med Ball Clean and Press is a full-body exercise for strength and power. It involves lifting a medicine ball and pressing it overhead, targeting legs, shoulders, and core, while improving cardiovascular endurance and coordination.
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Full Med Ball Clean And Press instructions
Step-by-step instructions
1
Place a medicine ball on the ground in front of you.
2
Bend your knees and squat down to pick it up, making sure you are lifting with your legs, not your back.
3
Stand up, lifting the ball to chest height.
4
Press the ball overhead, extending your arms fully.
5
Lower the ball back down to the ground, bending your knees into a squat as you do so, and repeat.
Place a medicine ball on the ground in front of you.
Bend your knees and squat down to pick it up, making sure you are lifting with your legs, not your back.
Stand up, lifting the ball to chest height.
Press the ball overhead, extending your arms fully.
Lower the ball back down to the ground, bending your knees into a squat as you do so, and repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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