Crossfit Trainer Practice Test Level 1

In a medicine ball clean, how should the ball be positioned while performing the lift?

1. Above the head

2. At the chest level

3. On the ground

4. Between the feet

The correct answer is: Between the feet

In a medicine ball clean, the proper positioning of the ball is between the feet at the start of the lift. This positioning is crucial because it allows for a powerful and effective extension of the hips and legs as you initiate the movement. Starting with the ball on the ground provides the necessary leverage and momentum to lift the ball into the clean position. When the ball is placed between the feet, the lifter can utilize the posterior chain (including the hamstrings, glutes, and lower back) effectively as they engage in the lift. This facilitates a smooth, continuous movement from the ground up, ensuring that the clean is performed with good technique and safety in mind. Starting from this position helps to ensure the proper mechanics of the exercise, allowing the lifter to drive the hips forward and pull the ball towards the chest in one fluid motion. Positioning the ball above the head, at chest level, or even on the ground, is less efficient and does not align with the mechanics of the medicine ball clean. Keeping the ball between the feet optimizes the lifting dynamics, enhancing performance and reducing the risk of injury.