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Dead Ball Jump Slams

AdvancedStrengthTier T4

Stand holding a dead ball in both hands. Raise the ball high and jump into the air. Slam the ball down with full force as you land.

Targets: Shoulder

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 holding the dead ball in both hands.
  • Set the feet before the raise and jump.
  1. She stands tall holding the dead ball in both hands in front of the hips, feet under the shoulders, ready to raise it.

    Step 1 of 5

    Stand holding the dead ball in both hands.

  2. She has swung the ball overhead on extended arms and is jumping into the air, the ball held high, the feet leaving the floor.

    Step 2 of 5

    Raise the ball high and jump into the air.

  3. She is airborne at the top of the jump with the dead ball held high overhead on extended arms, the feet clear of the floor, body tall in the air.

    Step 3 of 5

    At the top of the jump, keep the ball held high overhead.

  4. She is landing with the knees soft while the dead ball is being slammed down at the floor in front of her feet, arms extended downward, the impact timed with the landing.

    Step 4 of 5

    Slam the ball down with full force as you land.

  5. She stands tall holding the dead ball in both hands in front of the hips, feet under the shoulders, ready to raise it.

    Step 5 of 5

    Stand holding the dead ball in both hands.

Safety Information

Raise the ball high, jump into the air and slam the ball down with full force as you land, using the whole body. 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. 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.