How to do the D-Ball Over Shoulder, step by step
- Stand with the ball between your feet, feet a bit wider than hip-width.
- Squat down and work your hands under the ball.
- Roll or pull the ball up onto your thighs.
- Snap your hips open and throw the ball back over one shoulder.
- Stand tall, turn around, and walk to the ball.
Common mistakes and how to fix them
- Throwing with your armsyour hips and legs provide the power
- Ball drifts away from your bodykeep it tight to your chest
- Lower back rounds a lotsit your hips lower, keep your core tight
How to scale the D-Ball Over Shoulder
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter ball
- Bring the ball only onto your shoulder
- Fewer reps
Also known as
Ball over shoulder
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.