Can D-Ball Training Help with Fat Loss?

Training explosively with tools like the D-Ball has been scientifically proven to burn calories and increase fat oxidation by 20-30% more than slower, endurance-focused work. D-ball slams and explosive throwing variations recruit more Type IIa and IIx muscle fibers, which are directly correlated to increasing EPOC (Excess Post-Exercise Oxygen Consumption). This afterburn effect is when the body continues to burn calories for 24-48 hours after the work is completed. Targeting these highly metabolic fast-twitch fibers is also shown to boost HGH, which travels through the body like a heat-seeking missile targetting fat. These high-power movements will also increase your resting metabolic rate (RMR) due to lean muscle gains. 

Selecting the correct weight is crucial to achieving this fat loss training effect. More is not always better. As the load increases, speed decreases, turning these movements into slow-twitch, strength-based exercises. The goal is to move explosively, targetting your fast-twitch fibers. Selecting a ball that is no more than 5-10% of your bodyweight is a great place to begin…somewhere in the 6lb – 14lb range is ideal. 

Add these fat-burning D-Ball exercises to your workouts 3-4x/week for a 5-10% reduction in body fat over 8-12 weeks.

Overhead Slam

Rainbow Slam

Skaters

Scoop Wall Slam

Overhead Wall Slams

Sources 

  • Journal of Applied Physiology (2018): Freisen et al. – “Plyometric training with medicine/slam balls shifts fiber type toward fast-twitch, increasing fat oxidation by 25% via mitochondrial adaptations.” PubMed.
  • Strength & Conditioning Journal (2024): NSCA article on “Explosive Ball Training” – Fast-twitch activation in slams leads to 15% greater fat loss than traditional weights due to glycolytic demands.
  • Tabata (2019 JSCR): HIIT protocols (like D-Ball slams: 20s max effort) maximally recruit Type II fibers, leading to greater EPOC and fat oxidation (up to 28% more fat burned post-exercise vs. steady-state). Supports 5–10% body fat drop in 8 weeks.
  • ACE (2023) Functional explosive exercises (slams/throws) target fast-twitch fibers for power development, increasing metabolic demand and fat loss by 400–600 cal/hour; notes RMR boost from Type II hypertrophy.