In this weeks "Exercise of the Week" we will be performing the Clean, Jerk and Press, using a medicine ball (if you don't have one, use another weighted object like a dumbbell, or even a water bottle). The medicine ball is a great modality that has been around since the days of Hippocrates. The name medicine ball was given because it was prescribed to help with various ailments (exercise to cure illnesses, imagine that :-)
If you’ve been working out with weights you can figure out the appropriate medicine ball weight that will work for you for these exercises. If you don’t train with weights then start light, you can use a water bottle, or even just your hands until you build up strength.
How to Perform the Medicine Ball Clean, Jerk and Press:
Begin by standing in a neutral stance with your legs approximately shoulder width apart, and holding the ball at chest level.
Squat down partially, lowering the medicine ball.
Jump up explosively while raising the ball to your chest.
Squat down partially (again), then jump up explosively, raising the ball over your head.
Land with your feet in a staggered stance.
Return to the beginning position, then perform for another repitition.
Alternate staggering your stance for each repetition.
Sets and Reps:
Beginners, start with one to three sets of 12 reps per wood chop exercise. Rest one or more minutes between exercises, and take a one minute rest at the end of each circuit performed.
Advanced exercisers and athletes can perform four to six sets of 12-20 reps of the same wood chop exercise before moving to the next exercise. Rest 30-90 seconds between sets.
Watch the video below to learn how to perform the exercise correctly.
Let me know if you have any questions Also, if you’re looking for exercises to target a specific body part, ask me and I will post it for you in an upcoming video.
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Thanks so much!
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Until next time, Stay Fit!
Sincerely, Lawrence Castanon,
Author, The Short Fight
Medicine Ball Clean, Jerk and Press