Med Ball Deadlift

Learn how to perform med ball deadlifts correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Med Ball Deadlift

Primary Muscles: Legs,  Glutes

Exercise Families: Deadlift

Equipment: Med Ball

Trainer: Ashley Steele


  1. Standing to hold a med ball with both hands and plant both feet on the floor spaced shoulder-width apart. Draw your shoulder blades down and back to keep your chest up tall with a slight arch in your lower back. This is your starting position.

  2. Inhale. Lower toward the ground by bending at the hips and, once the weight reaches knee height, bend your knees. Ensure your knees remain behind your toes and maintain a proud chest.

  3. Exhale. Using your glutes and hamstrings, push through the heels of your feet to extend your hips and legs to return to the standing position. Ensure that you keep your chest up, with your back arched and that your head is an extension of your spine. Repeat the deadlift for the specified number of repetitions.

  4. Deadlifts burn a ton of calories by demanding effort from multiple muscles, making this a great way to strengthen your hips while toning your glutes.

Alternative Exercises:

Dumbbell Deadlift  Barbell RDL

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