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Dead Ball Thruster

AdvancedStrengthTier T4

Hold a dead ball at the chest, squat deep, then drive up and press the ball overhead in one smooth motion.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus, Deltoids

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 and hold the dead ball in front of the chest in both hands.
  • Set the feet shoulder-width before the first squat.
  1. He stands tall with the dead ball held in both hands in front of his chest; his feet are planted shoulder-width and his trunk is upright.

    Step 1 of 5

    Stand holding the dead ball in front of the chest.

  2. He sits into the deep squat: hips low, knees bent deep, the ball still cradled in front of his chest; his trunk stays tall over the squat.

    Step 2 of 5

    Lower into the deep squat with the ball held at the chest.

  3. He is mid-drive: hips and legs extending powerfully out of the squat, the ball rising off the chest as the press begins in the same motion; his trunk is uprighting.

    Step 3 of 5

    Drive up out of the squat, the motion flowing into the press.

  4. He stands tall with the dead ball pressed fully overhead: arms locked straight, the ball held above his head in both hands; his trunk is upright and his feet planted.

    Step 4 of 5

    Press the ball fully overhead to locked arms.

  5. He stands tall with the dead ball held in both hands in front of his chest; his feet are planted shoulder-width and his trunk is upright.

    Step 5 of 5

    Stand holding the dead ball in front of the chest.

Safety Information

Squat deep, then stand and press the ball overhead in one fluid motion. 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. A loaded squat-to-press drives through the legs, trunk and shoulders in one chain; keep the ball close and the motion continuous. 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.