Medicine Ball Deadlift
GlutesCompoundLegsBodyweightBeginner
Hip hinge lifting a medicine ball from the floor. A fundamental hip-extension pattern, ideal for learning the deadlift with light load.
How to perform
- 1.Place the medicine ball on the floor between your feet.
- 2.Feet shoulder-width apart, hinge at the hips to grab it.
- 3.Keep your back neutral and chest up.
- 4.Extend hips and knees to stand up.
- 5.Lower the ball under control with the same hinge.
Common mistakes
- ●Rounding the lower back when grabbing the ball
- ●Lifting with the back instead of the legs and hips
- ●Letting the ball drift away from the body
- ●Hyperextending the hips at the top
Proper technique
Keep your back neutral through the entire hinge. The force comes from the glutes and legs, not the lower back. Squeeze the glutes as you stand up.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
- Hamstrings
Secondary
- Spinal erectors
- Quadriceps
- Core