Forge Functional Strength Fast In This 3-Move Workout

·1-min read

Barbells and dumbbells are incredible tools for shaping bodies, but the D-ball reigns supreme when it comes to transferring strength to real-world scenarios.

The workout below forces you to confront the dynamic, hard-to-handle nature of this strongman staple and builds muscle on your shoulders, back, arms and legs as you go.

Perform five rounds of the following circuit, using the heaviest ball you can manage, resting two minutes between each round.

Ground-to-overhead x 4

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.

D-ball over shoulder x 8

With the ball between your feet, bend down and roll it side to side, working your hands underneath. Keeping your back straight (A). Lift the ball from the floor and rest it on your thighs. Now, stand up explosively and use the momentum to roll the ball over one shoulder (B). Alternate shoulders each rep.

Shouldered Lunge x 16

Lift a ball 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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