Build Functional Muscle Fast With This 3-Move D-Ball Workout

·2-min read
Photo credit: Mongkolchon Akesin - Getty Images
Photo credit: Mongkolchon Akesin - Getty Images

D-balls, slam balls, deadballs — call them what you like, the sand-filled rubber balls don’t just add to your repertoire of muscle-building movements; but the heavy, awkward spherical weights can build the type of real-world strength that carries over to life outside of the weights room, too.

The three-move combo below hits your shoulders, back, arms and legs with a heavy-hitting dose of dynamic and explosive movements to build muscle that serves a purpose higher than vanity.

After a thorough warm-up, set a timer for 20 minutes and work your way through as many rounds as possible of the circuit, resting only as necessary to keep your form tight. Track your completed rounds and endeavour to beat your score next time you attempt this workout.

Ground-to-overhead x 6

Lift a ball from between your feet (A), into your lap before rolling it up to chest height. Take a deep breath, bend at the knees with some help from your legs, press the ball directly overhead (B). Lower to your chest, then the ground and repeat.

Pendlay row x 12

With the ball between your feet, bend down and roll it side to side, working your hands underneath (A). Keeping your back straight and parallel to the ground, pull the ball up and into your stomach (B), pause here for a one count before lowering back to the ground. Repeat.

Shouldered Lunge x 24 (12 on each leg)

Keep hold of your ball after your final row, lift it from the from the ground and secure it on one shoulder (A), maintaining an upright torso, take a long step forward with one leg, bend at the knee until the knee of your back leg touches the ground (B), explosively push back up off of your front foot, to standing. Alternate legs on each rep.

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