D-Ball Slams

Beginner Level of Difficulty

The d-ball slam is a full body conditioning exercise that targets the shoulders, back and legs.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

d-ball slams - step 1

Step 1

Start with the d-ball in both hands raised over your head with your arms fully extended.

d-ball slams - step 2

Step 2

Slam the ball down to the ground as hard as you can following through with your entire body.

d-ball slams - step 3

Step 3

Try to catch the ball as it rebounds off of the floor and repeat.