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Deadball Rainbow Slams

AdvancedStrengthTier T4

Stand with your feet planted holding a dead ball in both hands. Rotate and slam the ball into the floor beside your left foot. Lift it over your head in a large arc and slam it beside your right foot.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with feet planted holding the dead ball with both hands.
  • Set a wide-enough stance to slam beside each foot.
  1. He stands in a solid stance holding the dead ball with both hands at hip level, torso square, head neutral.

    Step 1 of 5

    Stand with feet planted and hold the dead ball with both hands.

  2. His torso is rotated to the left and the dead ball is slammed into the floor beside his left foot, both hands still on the ball.

    Step 2 of 5

    Rotate your torso and slam the ball into the floor beside your left foot.

  3. He is lifting the dead ball overhead in a large rainbow arc, arms extended and the ball at the top of its arc, torso squaring under it.

    Step 3 of 5

    Lift the ball over your head in a large arc.

  4. His torso is rotated to the right and the dead ball is slammed into the floor beside his right foot, both hands still on the ball.

    Step 4 of 5

    Slam the ball into the floor beside your right foot.

  5. He stands in a solid stance holding the dead ball with both hands at hip level, torso square, head neutral.

    Step 5 of 5

    Stand with feet planted and hold the dead ball with both hands.

Safety Information

Hold the dead ball with both hands before the first slam. Slam the ball into the floor beside one foot, lift it over the head in a large arc and slam beside the other foot, alternating. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the torso rotation and the large overhead arc. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.