Diversify Your Training – 9 Challenging D-Ball Workouts for CrossFit Athletes

D-Ball CrossFit Workouts are a great way to add new stimulus and fun into your training.

D-Ball CrossFit Workouts

The D-Ball is the heavy rubber ball in the gym. Most gyms have many D-balls in assorted weights that range from 5 kg to 100 kg. There are many exercises you can do with them, for example:

  • Cleans
  • Deadlifts
  • Lunges
  • Squats
  • Holds

They are hard to hold onto because the object is basically a big heavy ball made of rubber, therefore you must use both arms and torso to hold the d-ball up.

The most popular movement with the D-ball is to pick it up and throw it over the shoulder in an upright position. Here are some tips to help you lift the heavier balls.

  1. Go down to a deep squat position
  2. Scoop up the ball with you forearms
  3. Lift the ball up to your knees
  4. Close your legs and rest the ball there
  5. Hug the ball as you stand up
  6. Flex the hips with some force to help you get momentum
  7. Tilt your head to the side and slide the ball over your shoulder
  8. Let the ball fall down of your shoulder behind you.

If you cannot get it over the shoulder, just stand up and drop the ball in standing position

1. Richard Hill 9 rounds of D-ball Fun

Move because it’s fun

3 rounds of

  • 3 D-ball cleans
  • 3 Burpee over the box

3 rounds of

  • 2 D-ball Deadlift + Clean
  • 5 Box Jumps

3 rounds of

  • 10 D-ball Clean to Shoulder
  • 10 Burpees


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