Deadlift (Medicine Ball)
Level
beginner
Force
push
Mechanic
compound
Equipment
medicine ball Category
strength Primary Muscles
Secondary Muscles
A fundamental lower body power exercise where a medicine ball is lifted from the ground using proper deadlift mechanics to develop posterior chain strength.
Instructions
- Stand with feet shoulder-width apart with a medicine ball on the ground in front of you.
- Hinge at the hips and bend your knees to grip the ball with both hands.
- Keep your back straight with your chest up and core engaged.
- Drive through your heels and extend your hips and knees to stand upright, lifting the medicine ball.
- Stand tall while holding the ball at waist height.
- Return the ball to the ground with a controlled hinge at the hips and bend in the knees.
Tips
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- The movement should be driven by your legs and hips, not your back.
- Keep the medicine ball close to your body for better force production.
- This exercise develops functional strength for everyday lifting tasks.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 7 reps | 4 kg | 4 kg |
| Build muscle | 3 | 10 reps | 4 kg | 4 kg |
| Build endurance | 3 | 14 reps | 3 kg | 3 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Deadlift (Smith Machine)
Learn more about deadlift (smith machine) intermediate strength