Which muscles does the medicine ball clean work?

The medicine ball clean mainly works your full body. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the medicine ball clean in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Medicine Ball Clean: how to do it and muscles worked

The medicine ball clean mainly works your full body, with help from your quadriceps. You need a medicine ball.

Muscles worked

Main

Full body

Helping

Quadriceps

How to do the medicine ball clean

1
Stand with feet shoulder-width apart, holding a medicine ball in both hands between your knees. Hinge at the hips, chest up, back flat.
2
Explosively extend your hips and knees, pulling the ball up close to your body as you shrug, then catch it at your chest by bending your knees slightly.
3
Stand tall, then lower the ball with control back down between your knees. Breathe out as you lift and keep the ball close to your body.

Form tip: Power comes from the legs and hips, not from pulling with your arms. Keep your back flat throughout.

Common questions

Which muscles does the medicine ball clean work?: The medicine ball clean mainly works your full body. It also involves your quadriceps.
What equipment do I need for the medicine ball clean?: You need a medicine ball.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the medicine ball clean in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.