Muscles worked: Quads, glutes, hamstrings, shoulders, back muscles, traps, lower back
1) Start by assuming a deep squat position where your hips drop past 90 degrees.
2) Place both palms beside the medicine ball
3) Look straight and keep your chest high
4) Start by driving your heels down and extending your knees and hips ( like a clean )
5) Pop the hip and drop, catching the medicine ball in the squat position
6) Stand up and repeat the exercise