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Dead Ball Pick Up Throw Downs

AdvancedStrengthTier T4

Squat deeply over a dead ball on the floor and grip it with a flat back and braced core. Extend the hips and knees to lift it, then throw the ball hard down to the ground. Squat again to pick it up and repeat.

Targets: Hip

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 over the dead ball resting on the floor.
  • Squat deeply with a flat back and brace the core to grip the ball.
  1. He sits in a deep squat directly over the dead ball on the floor, both hands gripping its sides, back flat and core braced.

    Step 1 of 5

    Squat deeply over the ball on the floor and grip it with the back flat and core braced.

  2. He is extending up out of the squat, lifting the dead ball to about chest height, arms extended as the hips drive through.

    Step 2 of 5

    Extend the hips and knees to lift the ball up off the floor in one rising drive.

  3. He has thrown the ball hard down toward the floor just ahead of his feet, arms following through downward, knees dipping into the throw.

    Step 3 of 5

    Throw the ball back hard down to the ground in front of the feet.

  4. He is folded back into the deep squat, hands reaching for the grounded ball again to begin the next pick, back flat.

    Step 4 of 5

    Squat deeply again to re-pick the grounded ball and continue the cycle.

  5. He sits in a deep squat directly over the dead ball on the floor, both hands gripping its sides, back flat and core braced.

    Step 5 of 5

    Squat deeply over the ball on the floor and grip it with the back flat and core braced.

Safety Information

Squat deeply to pick up the ball from the floor. Extend and throw the ball back hard to the ground, and keep the back flat and the core braced when lifting from the floor to avoid rounding. 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.