Slam your way to foundational fitness! Slam Balls are an integral piece in exercise equipment as an effective way to build power and speed. Create power workout routines or just incorperate in your daily fitness.
Functional training begins with progressive foundational exercises for abs, core, chest, back, legs, and shoulders. Slam Balls challenge the body creating growth and development in a safe and fun manner.
Best Slam Balls
Slam Ball Functional Training
The ability to produce maximal power is so very important not only in competitive athletics but as we become middle-aged and older adults as well. By building and maintaining power, balance, and strength, we all can live a very enjoyable and active lifestyle.
While performing slam ball training for power you should focus on movement coordination and efficiency with the intent to move the slam ball with explosive movements, and as fast as humanly possible despite the slam ball’s weight. Force depends on your ability to recruit what are called high threshold motor units, which are muscle fibers that have the ability to contract very fast and explosively. This ability is also known as neuromuscular efficiency and is enhanced with explosive medicine ball training.
10 Slam Ball Exercises For a Total Body Workout
Full-Body Slam Ball Exercises
1. Lunge With Overhead Press
Stand with the feet together, holding a slam ball with a weight that is manageable for you, in front of the chest with both hands. Lift the right foot off the floor, bending the knee, and hold this position for one count before stepping forward into a lunge. With the body weight shifting to the right leg, extend the slam ball straight overhead. While still in the lunge position, pull the ball back to the chest, and bring the front leg back to the starting position and repeat.
2. Lunge With Twist
Standing with feet about shoulder width apart, and shoulders relaxed, hold a slam ball out in front of the chest. Step forward into a lunge with the right leg. Get deep into that lunge, making sure the front thigh is parallel with the floor, then with extended arms, reach the slam ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Return to the standing position, then lunge with the other leg (and rotate to the left this time). Do the twist in place, or moving forward as walking lunges.
3. Squat Press and Throw
With your heels grounded, come to a squat position (as if sitting in an invisible chair). Drive through the heels to jump, and throw the ball straight up as high as possible. Let the ball drop to the ground and repeat. Be sure to step back after each throw so the ball doesn’t hit you in the head on the way down. This should be obvious, but I have seen some people just stand there and take it off the noggin.
Legs and Glutes
4. Single-Leg Squat
Stand with feet shoulder-width apart and knees slightly bent. Lift the right foot off the ground and extend it forward. Hold the slam ball in front of your midsection, and lower the body into a squat position. Return to start position, and switch legs. That is one repetition.
5. Reaching Romanian Dead-lift
This one will challenge your balance. Stand on the right leg, with a slam ball in both hands. Bend the right knee slightly, and hinge forward at the hips, extending the left leg straight back. The body should now form a straight line that’s perpendicular to the standing leg. Return the extended leg to the floor, repeat, then switch legs. Maintain good focus and drive through your heels. This is one of my favorite hamstring / glute exercises.
6. Single-Leg Hip Bridge
Lie on your back and place your right foot onto the slam ball. Squeeze the hips up toward the sky with the left leg straight in the air, and all your weight supported by the right foot and the shoulders. Pause for a one count, then slowly return to the start position, and repeat. That will make one repetition.
7. Circle Squat Slam
Stand holding a slam ball at the right hip. Circle the ball overhead toward the left, while stepping out the left leg to into a side squat (think of a sumo wrestler). Circle the ball all the way overhead and slam the ball into the ground to the left side of the body, while still in the squat, pick up the slam ball and step the feet back together. Repeat, then switch directions.
Chest and Back
8. Single-Arm Slam Ball Push-Ups
Adding a slam ball to your standard push-up quickly puts you into an even more challenging movement. Get into a high-plank with a slam ball under one hand. Lower the chest toward the floor to perform a push-up. Return to high-plank and roll the ball to the other hand. (Modify by dropping to your knees.)
9. Slam Ball Push-Ups
Begin in a standard push-up position, place your hands on the slam ball, and shift your body weight forward until in plank position. Keeping the core tight, and the head aligned with the spine, slowly lower the chest toward the ball until it nearly touches the slam ball. Make sure to keep the elbows pinned tightly at your sides. Finish the move by pressing upward through the arms until they’re fully extended. If you are not strong enough to perform this movement, go ahead and drop your knees on the mat.
10. Weighted Superman
Lie face down on the mat with arms stretched out in front, holding onto a lightweight slam ball. Slowly raise your arms and legs up as high as possible, engaging the back muscles. Hold the position at the top for a three count, and lower the body back down to the mat and repeat.