Videos
Instructions
- Stand over the medicine ball with feet shoulder-width apart and hips hinged.
- Grip the ball securely with both hands and maintain a flat back.
- Drive through your legs and hips to lift the ball off the ground.
- Explosively extend your hips and rotate the ball up to one shoulder.
- Lower the ball back to the ground with control and repeat on the opposite side.
Technical Tips
- Keep the core tight to protect your spine during the lift.
- Use your hips and legs to generate power, not just your arms.
- Avoid rounding your back; maintain a neutral spine.
- Alternate shoulders with each repetition for balanced development.
Breathing Tips
- Inhale before lifting the ball from the ground.
- Exhale forcefully as you drive the ball to your shoulder.
- Inhale again as you lower the ball back to the ground.
Medical restrictions
- Lower back injuries or disc issues
- Shoulder instability or impingement
- Severe knee osteoarthritis
- Acute core muscle strain
The Dead Ball Ground to Shoulder is a powerful full-body functional movement designed to enhance explosive strength, core stability, and real-world lifting mechanics. This exercise involves lifting a heavy medicine ball from the floor and driving it up to one shoulder in a controlled and forceful motion. Common in functional training and strongman routines, it simulates lifting and shouldering awkward loads, making it ideal for developing practical strength. The movement engages the entire posterior chain, including the glutes, hamstrings, and back, while also challenging the arms, shoulders, and core. It promotes coordination, balance, and endurance. Suitable for high-intensity conditioning or strength work, this exercise is highly effective for athletes, fitness enthusiasts, and individuals seeking to build resilience through compound, ground-based lifting patterns.
What muscles does the Dead Ball Ground to Shoulder target?
This exercise targets the glutes, quadriceps, and back primarily, with secondary engagement of the core, shoulders, hamstrings, and traps.
Is the Dead Ball Ground to Shoulder good for functional strength?
Yes, it mimics real-world lifting and is excellent for building functional strength, core stability, and explosive power.
Can beginners do the Dead Ball Ground to Shoulder?
Yes, but beginners should start with a lighter ball and focus on proper lifting technique to avoid injury.
How heavy should the medicine ball be for this exercise?
Choose a weight that is challenging but manageable, typically 20–50 lbs for beginners, scaling up based on strength and experience.
Should I alternate shoulders in this exercise?
Yes, alternating shoulders helps ensure balanced muscular development and reduces overuse on one side.