Explained: Medicine Ball vs Wall Ball vs Dead Ball (D-Ball) vs Slam Ball

If you’ve spent any amount of time in the gym, you know there are various types of exercise balls we use to stay fit. You may have heard of medicine balls, wall balls, dead balls (or d-balls), and slam balls. It was confusing to all of us at first.

Let’s break down the differences between each of these training tools, what they’re used for, what not to do with them, how much they cost, where you can buy your own, and more.

Quick Overview

There are different definitions depending on who you talk to, which gym you go to, etc. I’ve been to countless gyms in cities all over the U.S., and have heard the same types of exercise balls called different things.

A medicine ball could mean two or three different things. A slam ball in one gym might be called a d-ball in another. But if I had to sum it up in a quick overview, I would say this:

• Medicine balls and wall balls are generally the same thing. They are larger diameter (13-14″), soft-shell balls, ranging from 4-30 lb. They can be used for wall ball shots, sit-ups, presses, squats, twists, and more. They are not meant for slamming (with the exception of some rubber-coated medicine balls).
• Slam balls and dead balls (d-balls) are more firm, more dense, coated with rubber, and designed for slamming or dropping onto the ground.
• Slam balls are typically lighter & smaller, with weights ranging from 10-50 lb (in 5 lb increments) and diameters of 9-10″, depending on weight. They are commonly used for ball slams, throwing, and carrying.
• D-balls are typically heavier, with weights ranging from 20-100 lb (in 10 lb increments), with 14 and 150 lb options also available. They are all about 14″ in diameter, similar to medicine/wall balls, regardless of their weight. D-balls are most commonly used for carrying and throwing onto or over the shoulder, or up onto or over a relatively short object (< 6ft).

The main gray area in these definitions is the medicine ball. Some people use “medicine ball” to describe leather/vinyl/softer wall balls, as well as rubberized balls better for slamming. If you look on the Rogue Fitness website, they sell all of the following, which can be a little confusing:

• Rogue medicine balls: Softer, 14″ diameter, 4-30 lb wall balls, typically used for wall ball shots, weighted sit-ups, squats, presses, and more. They are not for slamming.
• Rogue rubber medicine balls: Varying diameter (8.5-11.25″), 6-30 lb rubber-coated balls that provide more bounce back than traditional medicine balls. Better for slamming into walls. You’ll see these in Planet Fitness, Gold’s Gym, etc. but not in most CrossFit gyms.
• Rogue Echo slam balls: Smaller (9-10″ diameter), lighter (10-50 lb), and rubber-coated balls designed for slamming into the ground.
• Rogue d-ball medicine balls: Similar weight (8-40 lb) & diameter (9-10.6″) of a slam ball, but with even less bounce back. These are probably the least common of all the Rogue exercise balls.
• Rogue MK d-balls: Heavier (14-150 lb), 14″ diameter, rubber-coated balls most commonly used for carrying, throwing over the shoulder, or over/onto an object.

Another fitness supplier, Titan Fitness, doesn’t make dead balls. They just manufacture medicine balls (wall balls) and slam balls, but their slam balls go up to 150 lb, so they can essentially be used in the same way as a d-ball.

Similarly, Rep Fitness also just sells medicine balls and slam balls. Their slam balls go up to 70 lb and at that weight, they are 14″ in diameter, which is equal to a Rogue d-ball.

Here’s a quick reference to help distinguish between the various types of exercise balls.

Now let’s get into each specific type of exercise ball in more detail.

Medicine Ball (Med Ball)

A medicine ball, also known as a “med ball,” is sometimes used to describe two different types of fitness equipment. Even Rogue Fitness, one of the most well known manufacturers of fitness equipment, sells “medicine balls” and “rubber medicine balls,” each of which are designed for different types of exercises.

For the remainder of this article, we’re going to classify a medicine ball as a wall ball. You can read about the uses, specifications, cost, and more of wall balls below.

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Wall Ball

When you hear the term “wall ball,” it almost always refers to a soft-shell, 13-14 inch (33-35.5 cm) diameter, ball most commonly used for low-impact movements (i.e. not slamming).

Uses

According to Rogue, “Medicine ball training is one of the easier ways to improve your endurance, explosiveness, and core strength. Use [wall balls] for anything from wall ball throws to traditional trunk twists, squats, sit-ups, presses, and more.”

In CrossFit, the most common uses of a wall ball include:

• wall ball shots
• med ball cleans

You can use wall balls for a variety of other exercises, including but not limited to:

• wall ball sit-ups
• partner ball toss
• partner rotational ball pass
• med ball thrusters
• supine hamstring curls
• push-ups on the ball

Not Intended for Slamming

Technically, you can slam a wall ball into the ground or against a wall, but most manufacturers warn against it. Because of the ball’s softer outer shell, it will break down much faster if used for high impact activities. It contains visible stitching to hold the outer panels of the ball together, and this stitching is more fragile than the rubber coating used for slam balls.

Weights

Wall balls come in many different weights, depending on the manufacturer.

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• Rogue Fitness & REP Fitness both sell wall balls from 4 lb up to 30 lb
• Titan Fitness sells wall balls from 6 lb to 30 lb
• The most common wall ball weights are 14 lb for women & 20 lb for men

Depending on the movement, you can get a great workout with a wall ball that weighs anywhere from 6 to 20 lbs. Elite athletes will often use 25-30 lb balls to truly test their fitness.

If you’re planning to buy a heavier wall ball (25-30 lb), I think it’s worth paying for a higher-quality one. When used for throwing and catching, the weight distribution of the ball is important, and cheap wall balls are more likely to be lopsided.

Outer Shell

As previously mentioned, the outer shell of a wall ball is softer than its counterparts. Along with its larger diameter, this makes it great for throwing and catching.

A few different materials are used for the outer shell of a wall ball, including:

• vinyl (Rogue Fitness)
• synthetic leather (REP Fitness & Titan Fitness)
• poly-composite laminate (Titan Fitness)

Poly-composite laminate is a broad term that could mean any number of fibers fused together, so it’s not clear exactly what goes into making this type of wall ball.

You might also see wall balls made of PU leather, which stands for polyurethane leather. This is just another type of synthetic leather. Essentially, all of these materials will feel about the same when you’re using them.

Synthetic leather is vegan, water-resistant, easier to clean, less expensive, and can be made into colors more easily than real leather.

Stitching

Nylon threading is typically used to stitch the outer shell together. There are visible threads on the outside of the wall ball. Depending on the orientation of the ball, you will occasionally feel these threads when you’re throwing and catching it.

Higher-quality wall balls will have double-stitching, and just a better overall construction than much cheaper balls. Keep this in mind if you plan to get a lot of mileage out of your wall ball.

Diameter

Wall ball diameter differs slightly depending on the manufacturer. Most wall balls are around 13-14 inches (33-35.5 cm) in diameter.

Before we get into cost, here’s a quick breakdown of the diameter and materials for a few common manufacturers of wall balls.

Cost

Cost varies quite a bit depending on the retailer. You can buy wall balls on Amazon for pretty cheap, but you’re sacrificing quality.

On Amazon…

• 10 lb wall balls range in price from $35 to $50
• 14 lb wall balls range in price from $40 to $60
• 20 lb wall balls range in price from $40 to $70
• 30 lb wall balls range in price from $40 to $70

Fitness equipment brands like REP Fitness & Titan Fitness offer higher quality wall balls for a bit more than Amazon but less than Rogue. I haven’t personally tested all of these brands, but REP, Titan, and Rogue are all well-respected in the fitness industry.

• REP Fitness wall balls range from $43 (4 lb) to $86 (30 lb)
• Titan Fitness wall balls range from $45 (6 lb) to $80 (30 lb)

Rogue Fitness wall balls come with a higher price tag, but you’re supporting a great company with an incredible history in the world of fitness, and you’ll be receiving an amazing product.

If you plan to get serious use out of your wall balls, especially if you’re buying them for your gym, I highly recommend you invest in a good one.

How much do Rogue Fitness wall balls cost? See the chart below:

Used Wall Balls

You can get used wall balls for cheaper than new ones, but there is some risk involved, depending on who you’re buying them from. Some Amazon sellers do offer used wall balls for up to $10 less than new ones. In May 2022, I scored a 30 lb wall ball for $30 USD.

In a few days of testing, the weight of my used 30 lb ball isn’t evenly distributed. This makes it a bit more difficult to throw and catch. Again, if you’re serious about your training or you operate a gym, I wouldn’t recommend buying a used wall ball from Amazon.

Wall Ball FAQ

What exercises are performed with a wall ball?
Wall ball shot, med ball sit-up, med ball clean, med ball thruster, partner ball toss, and med ball push-up, to name a few.

What are the most common wall ball weights?
Most CrossFit gyms & functional fitness facilities will supply 10 lb, 14 lb, and 20 lb wall balls. Some CrossFit gyms will also have 30 lb wall balls for their more competitive athletes.

Dead Ball (D-Ball)

The “d” in d-ball stands for “dead.” A dead ball got its name because of its lack of rebound when it contacts another surface. When you drop a dead ball to the ground or slam it into a wall, it acts like dead weight. It doesn’t bounce at all. It comes to a dead stop.

Some strongman events have utilized heavy d-balls in past events. Many CrossFit gyms regularly use d-balls to throw over the shoulder. They are sometimes referred to as “d-ball cleans” because you are cleaning the weight from the floor to your shoulder, just as you would with a barbell clean. Some workout regimens also program d-ball carries, where you hold the dead ball in any number of different positions (off the ground), and carry it a specified distance. More recently, one of the 10 zones in a DEKA competition contains “dead ball wall overs.”

Cost

Again, cost varies depending on the retailer.

• REP Fitness doesn’t technically sell d-balls, but their 70 lb slam ball costs $120
• Titan Fitness also just sells slam balls. Their 70 lb slam ball costs $110. You can get a 100 lb ball for $130.

How much do Rogue Fitness d-balls cost? See the chart below:

Dead Ball FAQ

What does the “d” in d-ball stand for?
Dead. A d-ball is another name for a dead ball.

Can I use a slam ball instead of a dead ball?
Yes. They are very similar, and some companies even consider them to be the same thing. If it’s a dense, rubber-coated ball, it can be used as a dead ball, regardless of its official name.

Slam Ball

Slam balls are similar to dead balls, but typically smaller in diameter and weight. They have slightly more rebound than a dead ball (if you slam them really hard), but pretty much come to a dead stop when you slam them into something.

Uses

Slam balls are most commonly used for… well, ball slams. This involves picking the ball up off the ground, lifting it over your head with straight arms, and slamming it into the ground between your feet.

However, you can use slam balls for all kinds of different things:

• carry a slam ball on your shoulder, against your chest, or at your waist
• throw them backwards, starting between your legs and releasing over your head
• rotational slams into a wall
• use them to elevate your feet or hands during a push-up
• perform sit-ups, tapping the ground above your head and again in-between your feet

The options are endless. Get creative with them, but always keep safety in mind. Heavier slam balls can be very dense, which makes them more difficult to catch, and more painful if they make contact with any part of your body. Their smaller size also makes them more difficult to handle than a 14-inch diameter wall ball.

Weights

Weights vary by manufacturer, but here is a general idea of what weights you can find for a slam ball.

• Rogue Fitness sells slam balls from 10-50 lb, in 5 lb increments
• REP Fitness sells slam balls from 5-50 lb, in 5 lb increments, as well as 60 and 70 lb options
• Titan Fitness sells slam balls from 10-60 lb, in 5 lb increments. They also have heavier slam balls

Diameter

Most slam balls will fall into the following categories for diameter:

• 5-30 lb slam balls are around 9-10 inches in diameter (23-25.5 cm)
• 35-50 lb slam balls are around 11-12 inches in diameter (28-30.5 cm)
• 60-70 lb slam balls are around 13-14 inches in diameter (33-35.5 cm)

Rogue Fitness Echo slam balls are slightly smaller in diameter. 10-30 lb slam balls are 9 inches (23 cm) and 35-50 lb balls are 10 inches (25.5 cm). Keep in mind, a smaller diameter with the same weight will make them feel more dense.

Outer Shell

The outer shell of a slam ball is made of rubber. This makes them incredibly durable, and able to withstand repeated slams into the ground or against a wall.

Rubber is durable but not impenetrable. I recommend using slam balls indoors, on a flat/solid surface. They will also last a very long time with repeated slams on the concrete in your garage. However, I would be cautious with slamming them on uneven gravel, blacktop, or any ungroomed surface (outside where rocks, sticks, etc. are present). Sharp objects can puncture a slam ball.

Cost

How much do slam balls cost? Let’s take a look at a few of the big retailers:

• Rogue Fitness slam balls start at $35 for a 10 lb ball to $85 for a 50 lb ball
• REP Fitness has a 10 lb ball for $35 and a 50 lb ball for $85. They also sell a 5 lb slam ball for $20 and a 70 lb ball for $120.
• Titan Fitness slam balls start at $25 for a 10 lb ball

Slam Ball FAQ

Does CrossFit use slam balls?
Yes. Many CrossFit gyms use slam balls in their workouts for everyday athletes. However, it is rare to see slam balls in any elite-level CrossFit competition.

What weight should I use for a slam ball?
For women, 10-20 lb is a good starting weight. For men, 20-30 lb is a good place to start. For most CrossFit workouts that incorporate slam balls, the prescribed weight is 30 lb for men and 20 lb for women. You can always scale the weight, as well as the number of repetitions, based on your fitness level.

Which Ball to Use For Which Exercise?

The following table will show you which piece of equipment is recommended to use for different exercises. We’ll also provide a recommended weight range, although actual weights will vary based on your fitness level.

These are recommendations only. There are always exceptions, and fit athletes can get creative by using different equipment for all kinds of different movements.

Standard Weights for Various Events

Several sports & fitness events use wall balls, dead balls, and slam balls in workouts & competitions. Here are a few common standards for CrossFit, HYROX, and DEKA events.

What is the standard weight for CrossFit wall balls?

In most CrossFit workouts, men throw a 20 lb wall ball to a 10-foot target, and women throw a 14 lb wall ball to a 9-foot target. This is considered the Rx weight for most workouts.

In the CrossFit Games (and some qualifying events), it’s not uncommon to see men using a 30 lb wall ball and women using a 20 lb wall ball. You might also see women throwing a 14 lb wall ball to a 10-foot target.

What is the standard weight for CrossFit d-balls?

D-ball weight for a CrossFit workout can vary based on what you’re doing with the ball, as well as your fitness level.

For men, anywhere from 70-100 lb is a respectable weight to clean to your shoulder, over your shoulder, or carry 50-100 ft. Most elite men can clean 150 lb for a small number of reps.

For women, anywhere from 50-80 lb is a respectable weight for a d-ball clean or carry. Most elite women will use 100 lb in the CrossFit Games and other serious competitions.

What is the standard weight for slam balls in a CrossFit workout?

In most CrossFit workouts, men throw a 20 lb wall ball to a 10-foot target, and women throw a 14 lb wall ball to a 9-foot target. This is considered the Rx weight for most workouts.

What is the standard for HYROX wall balls?

There are 4 HYROX divisions for individuals. Each division has different standards. According to the official HYROX rulebook…

• Elite men perform 100 reps with a 20 lb wall ball to a 10-foot target
• Elite women perform 100 reps with a 14 lb wall ball to a 9-foot target
• Open men perform 100 reps with a 14 lb wall ball to a 10-foot target
• Open women perform 75 reps with a 9 lb wall ball to a 9-foot target

There are 3 HYROX doubles divisions and their standards are:

• Doubles men perform 100 reps with a 14 lb wall ball to a 10-foot target
• Doubles women perform 75 reps with a 9 lb wall ball to a 9-foot target
• Doubles mixed perform 100 reps with a 14 lb wall ball to a 10-foot target

For the HYROX relay division, each relay member (RM) has to run twice and perform 2 workout stations. The RM performing the wall balls will use the following standard:

• Men perform 100 reps with a 14 lb wall ball to a 10-foot target
• Women perform 100 reps with a 9 lb wall ball to a 9-foot target

What is the standard for DEKA FIT dead ball wall overs?

According to the official DEKA rulebook, men use a 60 lb dead ball and women use a 40 lb dead ball. All competitors must complete 20 reps.

For DEKA FIT events, the ball must go over a 4-foot high wall for each rep to count.

For DEKA STRONG & DEKA MILE events, the wall is removed, and athletes will throw the dead ball over their shoulder instead. The weight & reps remain the same.

DEKA STRONG & DEKA MILE youth competitors (10-13 years old) will use a 20 lb dead ball, regardless of gender.

What is the standard for DEKA FIT med ball sit-ups?

According to the official DEKA rulebook, men use a 20 lb medicine ball and women use a 14 lb medicine ball. All competitors must complete 25 reps.

For DEKA FIT events, competitors must touch the medicine ball to a target placed 4.5 feet above the ground, and directly above their feet.

For DEKA STRONG & DEKA MILE events, the target is removed, and athletes will perform a med ball sit-up, touching the ball between their feet for each rep to count. The weight & reps remain the same.

DEKA STRONG & DEKA MILE youth competitors (10-13 years old) will use a 10 lb medicine ball, regardless of gender.

That’s just about everything there is to know about wall balls, dead balls, and slam balls. If you have any questions that I didn’t answer, please let me know in the comments and I’ll try to help out.