MOVEMENT TIP: Medicine Ball Clean

CrossFit Seminar Staff member Julie Foucher demonstrates the medicine-ball clean, which is one of CrossFit’s 9 Foundational Movements. This is a great little exercise, along with the Kettlebell Swing, to start building up those concepts used in the Olympic Lifts i.e. the Snatch and the Clean and Jerk. Over the next few weeks, we will be looking at the various expressions and components of the second of these movements, the Clean and Jerk.

With the Medicine Ball Clean, we focus on a couple of things, first is using your hips to move the ball, rather than simply picking the ball up with our hands. Given the relative ease you could lift the ball with your arms, this is sometimes a tricky concept to grasp, but it is the single most useful concept you can master, not just for Olympic Weightlifting, but also for all functional movement as it is how children move, using their core and bigger hip muscles to pick things up rather than the extremities such as the arms. In CrossFit terms, this is called ‘Core to Extremity’.

The other concept to grasp while playing with the Medball Clean is to try and keep the Medball from turning. Let the logo on the Medball face upwards at the start and try to keep it facing that way when you are finished. This helps you to understand that it is not the ball (and later the barbell) that moves around you, but rather it is you who needs to move your body around the ball (and later the barbell).[/vc_column_text][us_separator type=”invisible”][vc_column_text]

Points Of Performance

  • Stand on feet shoulder-width apart
  • Ball in between both feet with palms on the ball
  • Knees in line with the toes
  • Shoulders over teh ball at set-up
  • Lumbar curve maintained
  • Hips extend rapidly, then shoulders shrug
  • Arms pull the ball upward coming from the bottom of the squat
  • Heels down until hips and legs extend
  • Ball moves over the middle of both feet

Leave a Comment


Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!


Simply choose a time for your intro, shortly after ONE OF OUR AMAZING DIRTY BIRD CROSSFIT COACHES will be in touch with you to confirm your intro session.


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$20 Per Class

OUR Information:


2800 Canton Road, Suite 720, Marietta, Ga 30066




We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.