-10% de remise sur votre 1ère commande avec le code WAG10.   Livraison Colissimo sous 48h jours ouvrés, gratuite pour toute commande de 99€ et plus. -10% de remise sur votre 1ère commande avec le code WAG10.   Livraison Colissimo sous 48h jours ouvrés, gratuite pour toute commande de 99€ et plus.
  • 10% discount applied
Logo Wodandgo

Dball carry: techniques, benefits and training

Dball carry is an exercise that lets you work on your strength, power and coordination. However, it’s a technical discipline that you need to practice assiduously to avoid injury and make the most of its benefits. Here, WODANDGO shares some tips on how to succeed with this cross-training exercise.

The benefits of Dball carry

TheDball exercise strengthens the core, prevents injury and optimizes your stability. It requires a lot of anti-flexion, useful for improving your posture during the session. Core strengthening improves posture and reduces lower-back pain. When this area of the body is weak, you tend to compensate with your lower back muscles, which can lead to injury or imbalance. With this exercise, your spine is well supported and pressure on the intervertebral discs is reduced.

Dball Carry also promotes the transfer of strength between the upper and lower body, essential for dynamic, powerful movements. Dball Carry exercises are also effective for improving balance and stability. They enable you to develop good neuromuscular and intermuscular coordination. They promote the relationship between your brain and your muscles, as well as collaboration between muscle groups. This improves your fine motor skills and coordination. These workouts, which you can do in the gym or at home, keep you fit and agile.

To reap the benefits of this sporting activity, equip yourself with the best potholders and cross-training accessories to be found at an affordable cost in your WODANDGO store.

The benefits of Dball carry

Tips for a successful Dball carry session

During your workout, you can perform movements such as the deadlift, front/back squat, good morning and Dball over the shoulder.

The deadlift

To perform the deadlift, keep your back straight and spread your legs. On the way down, push your hip back and bend your knees slightly. Reach for the ball and straighten up, gradually unfolding your hips and knees. In this context, your upper limbs serve only to hold the ball. You must not bend your arms when you stand up.

Front/back squat

For the front/back squat, spread your legs slightly and cross your arms to hold the ball against your chest. Then lower yourself into a squat position, keeping your back straight and chest up. Climb back up, putting pressure on your legs and gradually deflecting your hips and knees. You can also bring the ball back to your shoulder and repeat the movement.

Good morning and Dball over the shoulder

The good morning is identical to the deadlift, except that here, knee flexion is minimal. Grab the ball and keep your back and torso straight. Push your buttocks back to go down, and bring them forward to stand up. Avoid putting pressure on your lumbar region. Keep your trunk straight during the exercises.

For the Dball over the shouler, start as if you were doing a deadlift. As soon as the ball is level with your knees, make a strong extension of the hip, knees and ankles. This will lift the load upwards. It will then roll down your chest and over your shoulder. Let it fall behind you and repeat the same movement.

D-ball carry entraînement

Sequences to perform during a Dball carry training session

To benefit from the advantages of Dball, you need to make coordinated movements that limit the risk of injury. During your session, you can perform the following sequence:

For a simpler cross-training WOD (Workout Of the Day), keep the ball on your chest and walk for about 20 meters. You can also put it on your shoulder, but you should often bring it back on the second side to balance the load. As you walk, adopt good posture and look straight ahead.

During your sessions, you can add a clean Dball exercise. Reproduce the Dball over the shoulder movement, returning to the squat position before releasing the ball. Perform 3 to 4 sets of 8 repetitions, gradually increasing the weight as you progress. This exercise will strengthen your whole body, as it works several muscle groups.

Dball carry is an exercise that optimizes functional strength, muscular endurance and stability. It can be added to any training program and is easy to perform. It is suitable for high-level athletes who practice weightlifting and other strength and power training. You can contact a professional and follow online cross-training coaches to perfect your WODs.