Slam ball exercises are a versatile and effective way to enhance your strength, power, and overall fitness. Here’s a detailed guide on how to incorporate these exercises into your workout routine.
1. Overhead Slam
One of the most fundamental slam ball exercises, the overhead slam targets multiple muscle groups and improves core stability and power.
How to do it: Stand with your feet shoulder-width apart, holding the slam ball above your head. Engage your core, push your hips back, and slam the ball onto the floor as hard as you can. Squat down to catch the ball, then rise up and repeat[2][3][4].
2. Slam Ball Burpee
This exercise combines a burpee with the intensity of a slam ball, making it an excellent cardio and strength builder.
How to do it: Start by holding the slam ball overhead and slamming it into the ground. Then, squat down, place your hands on the ball, and jump out into a push-up position. Immediately jump your legs back into the squat position, and then jump as high as you can while holding the ball overhead. Repeat the sequence[3][5].
3. Russian Twist
This exercise is great for building core strength, particularly targeting the abdominals, obliques, and lower back.
How to do it: Sit in a V-position with your knees bent and feet on the floor. Hold the slam ball with both hands and twist your torso from side to side, moving the ball from left to right[2][3][4].
4. Slam Ball Squat Throw
This exercise combines a squat with an explosive throw, enhancing power and strength.
How to do it: Stand with your feet shoulder-width apart, holding the slam ball at chest level. Lower your body into a squat position, then explosively drive through your legs and extend your hips, throwing the ball overhead and slightly behind you. Catch the ball on the bounce or retrieve it, and repeat[2][4].
This exercise engages rotation, push, and core activation.
How to do it: Stand with your feet wider than shoulder-width apart, holding the slam ball at your chest. Rotate your torso, pivot one foot, and extend the ball out to one side. Bring the ball back to your chest, raise it above your head, and then repeat on the other side[1].
6. Slam Ball Figure 8s
This exercise challenges core strength and coordination.
How to do it: Stand in a deep squat position, holding the slam ball with both hands in front of your body. Pass the ball from one hand to the other under your thighs, creating a figure 8 motion around your legs[2][3].
7. Slam Ball Lunge with Twist
This exercise combines a lunge with a twist, targeting balance and rotational power.
How to do it: Stand with your feet hip-width apart, holding the slam ball with both hands in front of your chest. Step forward with one foot and lower into a lunge position, rotating your torso to bring the ball outside of your hip. Push back to the starting position and repeat on the other side[2][4].
8. Slam Ball Sit-Ups
This exercise intensifies traditional sit-ups by adding the dynamic movement of slamming the ball.
How to do it: Lie on your back with your knees bent and feet flat on the floor, holding the slam ball against your chest. Lift your upper body off the ground, curling towards your knees, and then extend your arms overhead to slam the ball onto the ground in front of you. Catch the ball on the bounce and repeat[2][3].
9. Slam Ball Jumping Slam
This exercise incorporates a squat and an explosive jump, making it a great power builder.
How to do it: Stand with your feet shoulder-width apart, holding the slam ball at hip height. Jump your feet off the floor, raise the ball above your head, and then slam it onto the mat in front of you. Squat to catch the ball and repeat[1].
10. Slam Ball Ice Skater Taps
This exercise targets gait and balance while engaging the glutes and core.
How to do it: Hold the ball at your chest with a slight bend at your hips and knees. Hop to one side, landing on one foot and bringing the other foot behind to lightly tap it on the floor. Launch off your front foot to hop to the other side, continuing to alternate[1].
How to Incorporate Slam Ball Exercises into Your Workout
Supersetting: Combine slam ball exercises with other workouts, such as a barbell military press followed by a slam ball shoulder press.
Adding to Existing Exercises: Incorporate a slam ball into weighted crunches, Russian twists, or burpees to increase intensity.
Variety: Use different sizes and weights of slam balls to progress your workouts and challenge yourself[1][2][4].
Most Important Facts About Slam Ball Exercises
Functional Strength: Slam ball exercises often involve functional movement patterns such as rotation, push, squat, and lunge, which help improve overall strength and athleticism[1][2][3].
Core Engagement: Many slam ball exercises, like the overhead slam, Russian twist, and figure 8s, heavily engage the core muscles, improving stability and power[2][3][4].
Explosive Power: Exercises like the slam ball squat throw and jumping slam are designed to build explosive power by using the entire body to generate force[2][3][4].
Versatility: Slam balls can be used in a variety of exercises, from beginner-friendly Russian twists to more advanced movements like the slam ball burpee and figure 8s[1][2][3].
Progression: Using different weights and sizes of slam balls allows for progressive overload, helping you continue to challenge and improve your fitness level[1][2][4].
Safety: It is important to use a dead-stop slam ball to avoid the ball bouncing back and causing injury, especially during exercises that involve slamming the ball onto the ground[5].
By incorporating these exercises into your workout routine, you can enhance your strength, power, and overall fitness while adding variety and challenge to your training.
