The dead clean press with a med ball using two hands is a functional exercise that combines elements of deadlifting, cleaning, and pressing. Here are step-by-step instructions:
Video Instructions on How to Do a Dead Clean Press with Med Ball
Equipment Needed:
- Medicine ball
- Adequate space to perform the exercise
Instructions:
- Starting Position:
- Stand with your feet shoulder-width apart, toes pointing forward.
- Place the medicine ball on the ground in front of you.
- Deadlift:
- Bend at your hips and knees, lowering your body to reach down and grasp the medicine ball with both hands.
- Maintain a flat back and engage your core throughout this movement.
- Clean:
- In one explosive motion, extend your hips and knees, pulling the medicine ball up towards your chest.
- As the ball reaches chest level, quickly pull your hands underneath it, “catching” the ball at shoulder height.
- Your elbows should be pointing forward, and your wrists should be straight.
- Press:
- Once you’ve caught the medicine ball in the clean position, press it overhead by fully extending your arms.
- Keep your core tight and maintain a stable stance throughout the press.
- Fully lock out your arms at the top of the press, with the medicine ball directly above your head.
- Return:
- Reverse the movement to bring the medicine ball back down to the starting position.
- Lower the ball with control back to the chest in the clean position.
- From there, bend at the hips and knees to lower the ball back to the ground.
- Repeat:
- Perform the dead clean press for the desired number of repetitions.
- Ensure proper form throughout the exercise to maximize effectiveness and reduce the risk of injury.
Tips:
- Focus on maintaining a neutral spine and proper form during the deadlift and clean phases.
- Use the power generated from your hips and legs to propel the medicine ball during the clean.
- Engage your core to stabilize your body during the press overhead.
- Start with a lighter medicine ball to practice the movement before progressing to a heavier one.
As with any exercise, it’s essential to prioritize proper form over heavy weights. If you’re new to this exercise or have any health concerns, it’s recommended to consult with a fitness professional or healthcare provider before incorporating it into your routine.
