The medicine-ball clean starts from a deadlift position. Leg and hip extension give the ball momentum before it is received in a squat; do not curl it upward with the biceps.

Muscle group: Combined

Steps

Stand directly over the ball in a wide sumo stance and grasp it in a deadlift setup. Rapidly extend your hips and knees to briefly lighten the ball. Shrug and move underneath into a front squat, elbows forward under the ball and hip crease below the knees. Stand to full hip and knee extension with the ball still at your chest.

All exercises