Deadball Over-the Shoulder Throw

How to: Deadball Over-the Shoulder Throw

Exercise Families:High Intensity

Equipment:Deadball

Trainer:Kelsey Wells

1. Standing directly behind a deadball, plant both feet on the floor shoulder-width apart, either side of the ball. This is your starting position.
2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. At the same time, extend your arms below you to grasp the deadball.
3. Exhale. Push through your heels and extend your legs to return to a standing position, ensuring that you maintain a neutral spine. At the same time, bend your elbows to bring the ball into your chest and using the muscles in your shoulders, raise the ball up and throw it over your right shoulder in one swift movement. Ensure to release the ball with enough force to allow it to clear your heels once released.
4. Inhale. Turn to face the ball and step towards it. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. At the same time, extend your arms below you to grasp the deadball.
5. Exhale. Push through your heels and extend your legs to return to a standing position, ensuring that you maintain a neutral spine. At the same time, bend your elbows to bring the ball into your chest and using the muscles in your shoulders, raise the ball up and throw it over your left shoulder in one swift movement. Ensure you release the ball with enough force to allow it to clear your heels once released. Repeat for the specified number of repetitions.