Want to feel badass? Grab a D-ball and do 30 reps of these!
, like a 10- or 20-pounder. Gradually work your way up to a 40- or 75-pound ball , depending on your strength and the number of reps you're doing.
Note that D-balls are the hard balls with the rubbery surface that makes them easier to grip, not the soft medicine balls that tend to bounce. Here's how to do the D-ball over the shoulder with correct form.Keeping the core strong and the chest slightly lifted to avoid rounding the spine, bend at the knees and squat down low enough so you can scoop up the ball with both hands.
Engage the legs and glutes to explosively stand up, rolling the ball up and over the right shoulder so it falls to the floor behind you.Continue for as many reps as prescribed in the workout.This video shows a 40-pound ball, which I was able to move from the ground to over my shoulder in a fluid motion.
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