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Dead Ball Clean

AdvancedStrengthTier T4

With a dead ball on the ground between the feet, lift it quickly using hip drive and catch it at chest height. Finish with the hips fully extended.

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

  • Set the dead ball on the ground between the feet.
  • Hinge down and grip under the ball with both hands.
  1. He hinges over the dead ball resting on the floor between his feet: knees bent, trunk hinged, both hands gripped under the ball's sides; his hips sit back loaded.

    Step 1 of 5

    Hinge over the dead ball on the ground between the feet.

  2. He drives the ball upward on the hip snap: knees and hips extending, trunk rising, both arms carrying the ball up from the floor; the ball is mid-path toward the chest.

    Step 2 of 5

    Lift the ball explosively using the hips.

  3. He has caught the dead ball at chest height in both arms: the ball cradled against his chest, knees soft under the receive, trunk rising toward the finish.

    Step 3 of 5

    Catch the ball at chest height.

  4. He stands fully extended: hips driven through, trunk tall, the dead ball held cradled at his chest - the clean complete.

    Step 4 of 5

    Fully extend the hips standing tall with the ball at the chest.

  5. He hinges over the dead ball resting on the floor between his feet: knees bent, trunk hinged, both hands gripped under the ball's sides; his hips sit back loaded.

    Step 5 of 5

    Hinge over the dead ball on the ground between the feet.

Safety Information

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. An explosive ball clean loads the back and grip on the hip snap; keep the ball close and the hinge braced. 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.