Medicine-Ball Clean

Setup: Stand with feet hip-width apart, medicine ball on the floor in front, chest up, shoulders over the ball, core engaged.

Movement: Squat slightly, grab the medicine ball, then explosively extend hips, knees, and ankles to bring the ball to chest level, catching it in a partial squat. Stand fully to finish.

Standards:

• Medicine ball caught at chest level
• Full hip, knee, and ankle extension during lift
• Controlled stand to full extension

Focus Points: Drive with hips, keep chest up, maintain neutral spine, absorb ball impact in partial squat, control descent.