Medicine Ball Power Deck Squat
Roll-back-into-squat with overhead medicine ball press — combines deep squat, rolling, and pressing.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid) Plyometric
Equipment: Medicine Ball
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The trunk drives the rolling motion. The hip flexors lift the body up from the roll. The quads and glutes drive the squat. The deltoids press the ball overhead. As a combined movement, this loads everything.
How to perform
Setup
Hold a medicine ball at the chest. Stand with feet shoulder-width apart.
Execution
Lower into a deep squat. Roll onto the back with momentum. Roll back up to the squat using core control. Stand and press the ball overhead. Repeat.
Common mistakes
- Not getting the momentum to roll back up.
- Going too heavy.
- Slamming back during the roll.
- Pressing in a soft trunk.
- Cutting squat depth.
Progressions and regressions
Regress to deep squats with rolling separately. To progress, increase ball weight, work for time.
Programming notes
Combined movement. 3 sets of 5-8 reps, twice a week.
