Odd Object Training (OOT) training has become more popular in recent fitness history,
though it has been around since, well, the beginning of time.

Pre-industrialization building, moving, and carrying were all done with grit and strength. This
true functional strength was essential to survival, and for cultures to thrive.

Today our training needs and goals have changed a bit, yet lifting odd objects can be a
powerful and fun way to elicit desired adaptations for life and sport. When most hear the
word “strongman,” they have visions of competitions where men and women lift and carry
odd objects like large stones, beer kegs, and logs, all weighing more than seems humanly
possible.

However, there are powerful benefits of Odd Object Training for everyone from the general
fitness enthusiast, to the elite athlete, but using much safer and easier to find training tools.
Garage gyms, group training classes, and strength and conditioning facilities have begun
incorporating Odd Object Training into their programming to challenge athletes with a new
stimulus to enhance physical and neurological adaptations. It’s a great way to break up the
monotony of barbell, dumbbell, and kettlebell work. Coaches have also discovered it grooves
new movement patterns in athletes without having to overcoach.This is especially important
with younger athletes who need to explore and self-organize to own new movement patterns
before moving into more traditional weightlifting.
The main limitation to most gyms incorporating OOT is the risk involved. Adding large rocks,
tires, and kegs into a workout can result in damage to facilities, and even worse, injury. Still,
finding ways to add OOT into your workout, or into your gym’s equipment lineup will enhance
your training and set your facility apart.
Heavy D-Balls (www.d-ball.com) are a safe and effective odd object training tool that can be
added to any training program. The larger 14” D-Balls range in weight from 10-200lbs, and
the 15” D-Ball goes up to 300lbs! What weight you need is really determined by your fitness
level and training goals. We find that most people benefit from starting in the 30-80lb range.
Exercises like shouldering, cleaning, squatting, lunging, and carries are great foundational
patterns. Whether you’re integrating the D-Ball into a circuit workout, AMRAP, boot camp, or
other, you’ll never be limited to a specific location as the American made D-Ball has been
tested in all conditions by the world’s most elite athletes for decades.