Videos
Instructions
- Stand with feet shoulder-width apart, knees slightly bent.
- Hold the ball at chest level with both hands.
- Lift the ball overhead while extending the hips and arms fully.
- Engage your core and forcefully slam the ball down onto the ground.
- Squat to pick up the ball and return to the starting position.
Technical Tips
- Keep your back straight when picking up the ball.
- Use your core and hips to generate power.
- Avoid locking your elbows during the overhead phase.
Breathing Tips
- Inhale as you lift the ball overhead.
- Exhale forcefully as you slam the ball to the ground.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Herniated disc
- Recent abdominal surgery
The Slam Ball exercise is a dynamic, full-body movement that combines strength, power, and conditioning in a single explosive action. Ideal for athletes and fitness enthusiasts, this exercise targets multiple muscle groups while also boosting cardiovascular endurance. The movement involves lifting a ball overhead and slamming it to the ground with maximum force, promoting explosive power development and core stability. It engages the entire body, especially the core, shoulders, and back, making it an excellent addition to high-intensity training programs. Slam Ball exercises are commonly used in CrossFit, functional training, and metabolic conditioning workouts. It helps improve coordination, body control, and muscular endurance. As it requires no complex equipment, it can be performed in various environments, making it a versatile and effective training tool. Its high-intensity nature also contributes to fat burning and improved athletic performance. Perfect for intermediate-level users, Slam Ball training enhances overall fitness through high-effort repetitions and rapid power output.
What muscles do slam ball exercises work the most?
Slam ball exercises primarily work the abs, back, and shoulders by emphasizing explosive movement and full-body coordination.
Is slam ball good for weight loss?
Yes, slam ball exercises are effective for weight loss due to their high-intensity nature, which boosts calorie burn and metabolic rate.
Can beginners do slam ball workouts?
While slam ball exercises are generally intermediate, beginners can start with lighter balls and reduced repetitions to build proper form.
How heavy should my slam ball be?
For most users, a 6–12 kg (15–25 lb) slam ball is ideal; start light to focus on technique before increasing weight.
Is there a difference between a slam ball and a medicine ball?
Yes, slam balls are designed to absorb impact and not bounce, making them ideal for ground slams, unlike medicine balls which often rebound.