Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the med-ball clean entirely in Spanish.
The med-ball clean builds upon the sumo deadlift high pull by teaching an athlete how to explosively elevate an object and then drop underneath it to receive the load in a rack position. The med-ball clean itself is a gateway to the clean and the snatch with objects such as kettlebells, barbells and dumbbells.
To perform the med-ball clean, place your feet at about shoulder width, with the ball between them. Use the same starting position as you would use in a deadlift: weight in the heels, lumbar curve maintained, shoulders over the load, arms straight.
To execute the movement, drive through the heels with power, fully extending the hips and knees and shrugging hard at the top of the motion. As soon as full extension is reached, quickly pull yourself down and receive the load with a rigid core in a front-squat position. To complete the med-ball clean, stand all the way up before lowering the ball to the ground.
Common faults include slow movement, lack of full hip extension and “curling the ball” with the arms instead of driving it upward with momentum generated by the hips.
This series is our first venture into foreign-language instruction in a video. The rest of the nine core movements will be included.
Maggie Dabe explica el envión con la pelota medicinal en Español.
Video by Again Faster.
Additional reading: Learning How to Do Full Cleans by Bill Starr, published Nov. 18, 2009.