Medball Clean & Medball Squat Clean
Begin with your feet hip distance apart and medball by feet. Squat down with each hand, fingers facing down, and squeeze the ball and as you stand bring the ball up, then rotate hands so the ball doesn’t spin but your fingers end up facing the sky. Then squat back down and lower ball back to floor and fingers back to facing floor, but once again, only rotating your hands, not the ball. If there are laces or writing on the ball someone directly across from you should be able to read the ball the entire time.
If you are doing the squat clean version of these, perform them the same way but after extending your hips to stand, immediately drop back into your squat to “catch” the ball, then stand up. That is one rep.
Medball Clean & Medball Squat Cleans are part of Kyra Williams’ Personal Fitness Program and workout routines as they will strengthen your total body, but especially your shoulders and legs. They also increase your heart rate so are a great way to increase your cardiovascular health.
Your Coach,
Kyra
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