Slam Balls

Slam Ball Tips for Beginners and Pros

Slam balls are extremely versatile and can be incorporated into any fitness routine, whether you're picking one up for the first time or you're a seasoned slammer. They add a dynamic element to your workouts, helping to build strength, power, and endurance.

Here are some of the best ways to integrate slam balls into your home exercises.

For Beginners

1. Ball Slams: Start with the basic ball slam to build strength and power. Stand with your feet shoulder-width apart, lift the slam ball overhead, and forcefully slam it down to the ground. This move engages your core, shoulders, and legs, making it a great full-body workout.
2. Overhead Throws: Overhead throws are excellent for improving upper-body strength and coordination. Hold the slam ball with both hands, bring it behind your head, and throw it forward as hard as you can. This exercise is perfect for developing explosive power and is easy to incorporate into any routine.
3. Russian Twists: For core strength, incorporate slam balls into Russian twists. Sit on the ground, hold the slam ball, and rotate your torso from side to side, touching the ball to the ground on each side. This move targets your obliques and helps improve overall core stability.

For Pros

1. Burpee Slams: Combine burpees with slam balls for a high-intensity workout. Perform a burpee, but as you jump up, grab the slam ball and throw it to the ground with force before returning to the burpee position. This exercise will challenge your entire body.
2. Rotational Slams: Strengthen your rotational power with rotational slams. Stand with the slam ball at your side, rotate your torso, and slam the ball down across your body. This move is great for athletes looking to improve their performance in sports that require rotational power.
3. Med Ball Push-Ups: Increase the difficulty of push-ups by incorporating a slam ball. Place one hand on the ball and the other on the ground, perform a push-up, then roll the ball to the other hand and repeat. This variation targets your chest, shoulders, and triceps, adding an extra challenge to your workout.