The movement initiates in a deadlift position and we develop momentum at the top through a jump before we receive the ball in a squatting position. The movement is finished when we stand at full extension of our hips and knees.It is important to not curl the ball into the receiving position

Muscle group: Combined


1. Start standing directly over the ball in the deadlift set up with a sumo stance (wide).
2. Rapidly extend the hips and knees creating power which makes the ball weightless.
3. Shrug yourself under the medball to a front squat (crease of hip below knee, elbows up and under ball)
4. Stand to full extension of the hip and knee, ball remaining in rack position.

All exercises