How to Lift Heavy Balls

By Rob Orlando

In Exercises, Videos

July 08, 2009

Video Article

Rob Orlando, owner of Hybrid Athletics in Stamford, CT, will be competing in the 2009 CrossFit Games even though he has never done Fight Gone Bad or Cindy. Rob is a strongman who began CrossFitting only about a year ago. At 5’ 8” and 196 lb. Rob hates Murph and loves double King Kong. His 1RM deadlift is 600 lb. Rob can press 254 lb., back squat 475 lb. and clean over 300 lb.

In this video, Rob tells Sevan Matossian that lifting strongman “stones” is challenging because they can weigh 300 pounds or more and should be perfectly round and smooth. Using a deadlift or sumo high pull stance is not effective. The back should be rounded. Don’t worry about lumbar support. Injury is avoided by mastering the correct technique and using a slow progression from very light stones.

Athletes should straddle the stone and stand directly above it. Begin the lift by using leg power. The arms should be held straight and act like straps. Drive the stone up into the hips and then make a bed for it. Pull the stone tight into the belly and tuck it under the chin. Use hip drive and extension to get the stone up. Athletes can rip their forearms, but soon develop protective calluses.

Rob makes strongman stones for less than $20 each by using molds found online at Slaters Hardware

7min 32sec



8 Comments on “How to Lift Heavy Balls”


wrote …

So sick! Now I want to play with strongman gear...


wrote …

Just what I needed. Another CrossFit training modality. My wife is going to kill me. I'm already online with Slater Hardware on another browser...

Thanks a lot, Rob


Zach Even - Esh wrote …

very cool rob, thnx bruddah!


wrote …

thats what she said


wrote …

Awesome vid! More strongman stuff please.


wrote …

I could make a joke about lifting two heavy balls at once, but I'll let it pass.

I think maybe this tire flipping ball lifting strong man stuff might be one of those things Coach was referring to when he said that "at least one thing no one [or most of them or whatever] has ever done" will be at the games. Who knows...


wrote …

Best of luck Rob at the games! - AP


Gerald Hill wrote …

Heck Yes!!!
Love this stuff.

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