Purpose
• Builds total body strength and power, and is a great exercise for training explosive triple extension of the legs.
• Effectively teaches the body how to move an awkward weight from the floor, driving through the hips and posterior chain to bring the object into a shouldered carrying position.
• This is also the transition exercise for performing shouldered squats, lunges and walking lunges.
Execution
• Stand directly over the top of the Dead Ball.
• Reach down and aim to dig your hands and fingers right under the Dead Ball. Rock the Dead Ball from side to side to really wedge your hands underneath the ball.
• Lift the chin, eyes and chest with straight arms, taking a big breath in, ensuring your hips are sitting above the level of your knees.
• Create tension throughout the body whilst locking your shoulders tightly into their sockets. Considering pulling hard with your lats aiming to pull your shoulders down and towards your backside.
• Take up the weight of the Dead Ball with straight arms, looking to push your feet through the floor, and stand up strong.
• Bring your legs together into a hip width stance, and lower the Dead Ball onto your lap. This is called lapping the Dead Ball.
• Breathe out, and allow the legs to take the weight of the Dead Ball, giving you a change to rest and ready for the hip drive.
• Wrap your arms tightly around the ball, placing your chin on top to close the gap between you and the ball.
• Breathe in again, hug the ball tight, and initiate the drive from the hips.
• Extend slowly at first, driving with the hips, and accelerate sharply upward.
• Keep the ball tight and close, explode into full extension of the ankles, knees and hips.
• Allow the ball to roll up the body, using the ball’s momentum to move it to the shoulder.
• Secure the ball into position, using the same shoulder side arm, to hold the ball and stabilise it from the top.
• Breathe out, and maintain strong posture and position.
Tech points
• Ensure you wedge your hands right under the ball.
• Aim to wrap the ball tightly against the body.
• Only relax the arms to roll the ball up the body, once you have achieved full triple extension.
• Practice with a light Dead Ball first, and progress slowly to the next weight.
• Ensure you utilise strong breathing, bracing and spinal mechanics when performing this exercise.
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