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Medicine Ball Clean, Floor to Front-Squat Catch

AdvancedStrengthTier T4

You stand over a medicine ball on the floor, squat with a straight back, and grip it with both hands. You stand up quickly and catch the ball at your shoulders in a front squat.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Stop if pain occurs and ask a clinician or a qualified coach.

Also stop if you notice
Warning: never round the back during the lift.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on a flat, firm, non-slip floor with the feet shoulder-width apart and one medicine ball resting on the floor in front of the toes, with clear space around and above you.
  • Lift the ball to chest height and catch it at the front of your shoulders; never throw, bounce, release or press it overhead.
  1. A woman standing tall with her feet shoulder-width apart and her hands empty at her sides, with a medicine ball resting on the floor in front of her toes.

    Step 1 of 6

    Stand with your feet shoulder-width apart and the medicine ball on the floor in front of you.

  2. The same woman squatting down with a straight back, both hands gripping opposite sides of the medicine ball that still rests on the floor in front of her.

    Step 2 of 6

    Squat down with your back straight and grasp the ball with both hands.

  3. The same woman standing nearly upright with her legs extended and the medicine ball lifted off the floor to chest height in both hands.

    Step 3 of 6

    Drive up through your heels, extending your hips and knees, to lift the ball to chest height.

  4. The same woman in a front squat with her thighs about parallel to the floor, the medicine ball caught at the front of her shoulders in both hands.

    Step 4 of 6

    Drop under the ball into a front squat position and catch it at shoulder level.

  5. The same woman standing tall with her feet shoulder-width apart and the medicine ball held at the front of her shoulders in both hands.

    Step 5 of 6

    Stand up tall with the ball still held at shoulder level.

  6. A woman standing tall with her feet shoulder-width apart and her hands empty at her sides, with a medicine ball resting on the floor in front of her toes.

    Step 6 of 6

    Stand with your feet shoulder-width apart and the medicine ball on the floor in front of you.

What you should feel

The muscles worked are the glutes, quadriceps, hamstrings and back as primary movers, with the shoulders, traps and core.

Breathing

  • It pairs an inhale and an exhale with the stages of the lift.

Safety Information

Keep the chest up and the back straight and avoid rounding the back at any stage. Use a ball of modest size on a flat, non-slip, uncluttered floor with clear space around and above you. If a back, hip, knee, ankle or shoulder problem is present, or if the lift causes pain, stop and ask a clinician or a qualified coach before using this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.