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Dead Ball Shoulder Throw

IntermediateStrengthTier T3

Hinge down and grip a dead ball on the ground in both hands. Lift it, extending your hips and knees, and heave it up and backward over your shoulder in one smooth motion. Turn over and repeat, or switch shoulders.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the dead ball on clear floor with space behind for the backward throw.
  • Hinge down and grip the ball in both hands.
  1. He is hinged over the ball on the floor: knees and hips deeply bent, both hands gripping the sides of the dead ball on the floor between his feet, back flat, eyes ahead.

    Step 1 of 5

    Hinge down and grip the dead ball on the ground in both hands.

  2. He is mid-lift: hips and knees extending as the dead ball rises off the floor gathered close in front of his hips and rising toward the chest, both arms wrapped under and around it, torso coming tall.

    Step 2 of 5

    Lift the ball off the ground, gathering it up in front of the body as the hips and knees extend.

  3. He is mid-heave: body tall and extending as the ball travels up past his right shoulder line, both arms carrying it over the shoulder, head turning slightly with the throw, the ball just leaving the hands behind the shoulder.

    Step 3 of 5

    Heave the ball up and backward over your shoulder in one fluid motion.

  4. He has just released: arms finishing high over the shoulder line following the ball's backward arc, body tall facing the former direction, the ball gone behind him, head turning to track it before the turn.

    Step 4 of 5

    Release the ball backward over the shoulder, then turn over and repeat or switch shoulders.

  5. He is hinged over the ball on the floor: knees and hips deeply bent, both hands gripping the sides of the dead ball on the floor between his feet, back flat, eyes ahead.

    Step 5 of 5

    Hinge down and grip the dead ball on the ground in both hands.

Safety Information

Lift the ball from the ground before the heave. 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. The release travels backward over the shoulder, not between the legs overhead; clear the space behind before throwing. 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.