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Medicine Ball Clean, Clean and Jerk, and Snatch.

Medicine Ball Clean

The medicine ball clean builds on the set up and movement pattern of the Sumo Deadlift High Pull adding a pull under the object. 

1. TEACHING THE MOVEMENT

 

SETUP:

  • Stance = shoulder width or slightly wider

  • Weight in heels

  • Back arched/lumbar curve locked in

  • Shoulders over the ball

  • Ball on the floor between the legs with clearance for

    the arms

  • Arms straight, palms on outside of the ball; fingertips pointing down

     

  • EXECUTION:

    • Accelerate through the heels from the ground to full

      extension of the hips and legs

    • Shrug, with straight arms

    • Hip retreats; land in a full front squat, with the elbows

      beneath the ball

    • Stand to full extension with ball in the rack position to

      complete the movement

    • Return to setup 

 

2. SEEING THE MOVEMENT

 

PRIMARY POINTS OF PERFORMANCE:

  • Hips reach full extension

  • Hip is extended and shrug is initiated before arms pull

  • The ball is caught in a low (below parallel) and tight (not collapsed) front squat position

  • Fast and aggressive throughout

  • Athlete stands all the way up with the ball in the rack position to finish 

3. CORRECTING THE MOVEMENT

 

ALL FAULTS AND FIXES FROM THE DEADLIFT APPLY TO THIS MOVEMENT, PLUS THE FOLLOWING:

 

FAULT – HIP DOES NOT OPEN ALL THE WAY.

  • Fix – Take athlete back to step 2 of progression

    (Deadlift Shrug). Have him/her do two Deadlift Shrugs

    for every Med Ball Clean.

  • Fix – Tactile Cue: Place your hand at the top of the

    athlete’s head while he/she is standing tall. Have athlete do a Med Ball Clean being sure to hits your hand with top of the head before dropping into the front squat position.

 

  • FAULT – NO SHRUG.

    • Fix – Back to Progression: Deadlift Shrug, 2 reps for

      every 1 Med Ball Clean.

    • Fix – Stand close in front of the athlete too prevent curl-

      ing. Can also be done with a wall.

    • Fix – Require athlete to have the laces of the ball re-

      main up for the entire movement.

 

  • FAULT – COLLAPSING IN THE CATCH

    • • Fix – Take athlete back to step 4 of the progression

      (Shrug and Drop Under). Focus on a tight lumbar arch, and keeping the chest up, at the bottom of the catch.

 

  • FAULT – UNABLE TO DROP UNDER THE BALL FULLY.

    • • Fix – Have the athlete do two “Shrug and Drop Unders”

      (step 4 in the progression) for every Med Ball Clean
      • Fix – Tactile Cue: Hold ball at the peak of the shrug and

      let athlete drop under while you hold ball. 

    • • Fix – Take athlete back to step 2 of progression (Dead-lift Shrug). Have him/her do two Deadlift Shrugs for every Med Ball Clean. • Fix – Cue “Shrug!”

 

  • FAULT – PULLING EARLY WITH THE ARMS.
    • Fix – Deadlift Shrug, two reps for every Med Ball Clean. • Fix – Two “Shrug and Drop Unders” (step 4 from pro-gression) for every Med Ball Clean

     

  • FAULT – TOSSING THE MED BALL.
    • Fix – Have them hold the ball without their fingers, us-

    ing palms or fists only

 

  • FAULT – CURLING THE BALL.

    • Fix – Back to Progression: Deadlift Shrug, 2 reps for

      every 1 Med Ball Clean.

    • Fix – Stand close in front of the athlete too prevent curl-

      ing. Can also be done with a wall.

    • Fix – Require athlete to have the laces of the ball re-

      main up for the entire movement.

 

  • FAULT – COLLAPSING IN THE CATCH

    • • Fix – Take athlete back to step 4 of the progression

      (Shrug and Drop Under). Focus on a tight lumbar arch, and keeping the chest up, at the bottom of the catch.

 

  • FAULT – UNABLE TO DROP UNDER THE BALL FULLY.

    • • Fix – Have the athlete do two “Shrug and Drop Unders”

      (step 4 in the progression) for every Med Ball Clean
      • Fix – Tactile Cue: Hold ball at the peak of the shrug and

      let athlete drop under while you hold ball. 

Clean and Jerk

 

 

Preparation

Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

 

Execution (Clean)

Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.

 

Execution (Jerk)

Adjust grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible, while vigorously extending arms over head.

The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arm's length with back straight.

Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward.

 

Return

Lower barbell to shoulders, then bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired). Also known as Squat Clean and Jerk.

Once the athlete has mastered the medicine ball clean and the jerk as a single unit, then the athlete can move onto the Olympic Lift: Clean and Jerk. 

Snatch

Preparation

Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with very wide overhand grip. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

 

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees, back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise shoulders while keeping bar as close to legs as possible. When bar passes upper thighs, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm's length while moving into squat position. As soon as barbell is caught on locked out arms in squat position, squat up into standing position with barbell over head.

 

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).

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