As the name suggests the Dead Ball is a completely dead weight rubber cased ball. Unable to bounce or roll, these balls are built to be slammed, dropped, flipped, beaten and more without the fear of falling apart or bursting.
Dead Balls offer a dynamic full body workout providing ranges of motion and movement speeds that one cannot obtain with traditional equipment. They also offer an easy way to add resistance to exercises that are typically performed with just your bodyweight.
Dead ball training is budget-friendly and takes up less storage space in comparison to barbells or dumbbells making them a winning choice for home gyms.
There’s not much you can’t do with a dead ball – this is what makes them especially useful when developing your ability to generate power!
Grab an AlphaFit Dead Ball and give these exercises a try.
This is a compound exercise that is fantastic for overall conditioning and quickly gets the heart rate going. The overhead slam can improve the speed of shoulder extension, explosive power and build strength and stability through the truck and midline.
Stand with your feet shoulder-width apart and the ball between your feet. Squat down to pick up the ball, holding onto the sides. In a single movement stand up and bring the ball above your head. Fire up your core, powering through your arms and slam the ball into the ground.
Alternating Shoulder Lunge
A loaded lunge that challenges the body in all movement planes. This exercise builds strength and stability through the hips and truck.
Stand with your feet shoulder-width apart and the ball between your feet. Squat down to pick up the ball, holding onto the sides. Stand up, bring the ball to your chest and roll it up to sit comfortably between your head and shoulder. Step the opposite leg forward and drop your knee into a lunge. Power yourself back up into a standing position and roll the ball across your chest and position the ball on the other shoulder. Step the opposite leg forward into a lunge and repeat.
Tip: You can perform different variations of lunges including front lunge, back lunge or walking lunges.
Over The Shoulder
The Dead Ball Over The Shoulder exercise is a more advanced movement to the Dead Ball Squat.
Stand with your feet shoulder-width apart and the ball between your feet. Squat down to pick up the ball, holding onto the sides. Stand up, roll the ball up your chest onto your shoulder and drop over your shoulder onto the floor.
Reaching Single-Leg Deadlift
Building on the basic deadlift by adding a leg extension movement, this exercise builds strength and stability through the hamstrings, glutes and truck.
Start in a standing position, holding the ball at chest level and your knees slightly bent. Shift your weight to one leg. Hinge at your hips, lowering your body and raising your free leg so they’re approximately parallel to the floor as you reach the ball down towards the ground in front of you. Pause, then return to the starting position.
Overhead Straight Leg Sit-Up
The overhead straight leg sit-up is a sure way to fire up your core. This exercise primarily focusing on improving abdominal strength enhancing athletic core performance.
Start lying down on your back. Hold the ball above your chest, your arms fully extended. With your legs straight, heels touching the ground, perform a situp, holding the ball vertically above your chest and head as you ascend to a seated position. Lower yourself back to the starting position, making sure to keep the weight level. Make sure you keep your back in its natural arch.
A progression of the basic push up which builds strength in the chest, shoulders and triceps. The Dead Ball Depth Push-Up actively engages the core and improves stability and balance whilst increasing your depth.
Get in a push up position with one hand on the dead ball and the other hand on the floor. Drop your chest to almost touch the ball and explosively return to the starting position.