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Core · Intermediate

Dead Ball Shoulder Carry

Offset strongman carry with a dead ball secured across one shoulder, challenging trunk bracing and controlled gait.

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Dead Ball Shoulder Carry demonstration

Exercise overview

Training details

CoreShouldersUpper BackForearmsGlutes

Equipment

Medicine Ball

Sets × time

3 × 30 sec

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Lap or clean the dead ball and position it securely across one shoulder and the adjacent upper back.
  2. 02Support the ball with your arm while keeping pressure away from your neck and airway.
  3. 03Stand tall, brace against the offset load, and begin walking with short controlled steps.
  4. 04Keep your shoulders and hips as level as possible without leaning excessively toward either side.
  5. 05Complete the assigned distance, stop with stable feet, and lower the ball safely before switching shoulders.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDead Ball March

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Alternatives

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