D-Ball Workout – 6 Simple Core Strengthening Exercises

This deadball workout by Derek Boyer will demonstrate six dead ball exercises to strengthen your core, legs, shoulders, and arms. This workout can be done at home or in a gym, as the only equipment it requires is a d-ball.

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Table of Contents

D-Ball Workout


Warm Up

Perform your preferred stretching and warm up exercises before the workout.


D-Ball Shouldering – 20 reps each side
D-Ball Carry – 4 x 30 meters (98 feet) back and forth
Zercher Squats – 3 sets x 10 reps
Plank Push – 30 meters (98 feet) back and forth
D-Ball Rollovers – 3 sets x 5 reps back and forth
Control Position – 3 sets x 1 minute each

Check out more of Derek Boyer's d-ball workouts and videos at the Iron Edge YouTube channel.

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