D-Ball Bear Hug Squat

Squatting while maintaining a bear hug creates a unique demand on the body. The arms work to keep the ball in position. The core and hips work to stay upright. This is a demanding and potent exercise for developing useable strength for the real world.

Cues:

  • Secure the D-Ball in a bear hug high on the chest
  • Squat straight down and stand straight up without leaning forward

Mistakes:

  • Leaning forward to lower into, or stand from the squat
  • Cradling the ball lower, or holding it on the stomach

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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