Abstract: An exercise device. The device comprises a pole, the pole being between 36 and 72 inches in length. The pole has a first end intended for gripping by a user, and a second end intended for contact with a standing surface. A weight retaining clip can be joined to the pole between the first end and the second end. A handle for gripping can be on the first end, and a substantially ball-shaped base joined can be joined to a second end. Methods for using the exercise device are also disclosed.