Helpful Tips

Slam Ball Exercises to Burn More Calories

You might notice gyms are being equipped with more accessories and equipment to help make your workout sessions even better. There are machines and accessories to work your entire body from any angle. Slam balls are typically on a shelf at the gym, but unfortunately, they go unnoticed a lot.

However, during your next trip to the gym, you might want to look into these balls and see just how beneficial they can be. This piece of equipment is versatile and offers many benefits. These range from building endurance, strength, and improving cardiovascular endurance. We took a look at the best slam balls on the market today and laid out the results. Click the link to check it out.

What Are Slam Balls?

Slam balls are weighted round balls you might glance at a time or two. These balls are rubber-coated and are used for explosive workouts. And, unlike medicine balls, they are made to be thrown, meaning there’s no bounce back or breaking. People also use them for cardio exercises and weight-lifting.

If you’re looking to spice up your routine, slam balls are just what you need. They can be used as replacements for resistance exercises ranging from deadlifts, squats, throwing them, or doing an overhead press. They are great for HIIT exercises.

The best part is they are designed to give you an all-over workout in less time than you would spend at the gym.

Why Should You Use Slam Balls in Workouts?

Slam balls serve numerous purposes for your workout and can enhance the intensity. They will also challenge you more. There are different training styles you can choose from eliminating the same boring workout every time.

Rotational twists are great for increasing your heart rate and building strength. Your overall fitness is elevated faster. You get the most bang for your buck with slam balls as they require you to use different muscle groups.

If you’re looking to enhance and develop functional power, slam balls are a go-to. With traditional free weights, you might find it a little more difficult to achieve this. Slam balls are more effective when it comes to improving control and your core strength.

If you use slam balls to train, you will enhance athletic performance, and other activities you partake in outside the gym. They can also help improve your hand-eye coordination.

Deciding on a Weight Size

One thing to remember is slam balls are not a one-size-fits-most. They are available in a wide range of weight sizes. The size you select will depend on what your current strength level is, what your fitness goals are, and your experience level.

If you have a goal that is more cardio-focused, which means you have higher rep counts, a lighter slam ball is the best option. Choose a size ranging from 10-20 pounds. However, if you’re looking for power and strength, you might want to consider a heavier ball weighing anywhere from 20-30 pounds.

Keep in mind you want the weight of your slam balls to be challenging but not entirely impossible to finish. You want something that will tire you out without taking all your energy. If your goal is to do 10 reps of an exercise, make sure the weight of the ball you get will accommodate that. You want it to get harder with the last few reps you do. There are slam balls that easily weigh more than 50 pounds, so make sure your slam ball is easy and comfortable enough to continuously throw.

What Muscles Are Improved by Using Slam Balls?

This can all depend on what type of exercise you are doing with your slam ball. Typically, slam balls will improve your core, abdominal area, triceps, calves, pecs, and shoulders. The more intense your workouts are, the faster your metabolism becomes resulting in lower body fat.

Slam Ball Exercises Made for Everyone

Regardless of your fitness level, there are several exercises that you can do with your slam balls. There are so many ways to use slam balls making it even easier to find what will work for you. You can incorporate different exercises into your routine to keep it spicy.

Overhead Slam

  1. To start, stand with your feet about shoulder-width apart. Engage your core.
  2. Holding the ball in both hands, lift your arms over your head and throw the ball down to the ground as hard as possible.
  3. Squat down to pick the ball up. Make sure you are lifting with your legs, not your back.
  4. Return to the starting position and repeat as many times as you want.

Slam Burpees

  1. To do this exercise start with the first two steps you would do in an overhead slam.
  2. Once your slam ball is on the ground, squat down quickly and put your hands on the ball.
  3. Jump your legs behind you quickly, making sure you land in the plank position. You can do a modified version which entails stepping one foot back at a time.
  4. Jump your legs back into the ball so your feet are about shoulder-distance apart, squat, and pick the ball up.
  5. Press up and get back to the starting position. Do as many reps as you like.

Squat and Throw

You want to perform this exercise in an area that offers enough space to throw your ball a certain distance without hitting anything. Parks, basketball courts, and other turf spaces are ideal choices.

  1. With both hands, hold your slam ball in front of you at chest level. Keep your feet shoulder-width apart.
  2. Squat down, and as you begin to press up, powerfully throw the ball upward and forward as far and as hard as you can.
  3. Either jog, sprint, or walk to the ball and repeat this workout for as many reps as you can or want.

Rolling Pushup

  1. Get into the starting position of doing a push-up. Put one hand on the ball and the other directly under your shoulder. Make sure the rest of your body is off the floor in a straight line, engaging your core. For an easier alternative, you can do this while on your knees.)
  2. Bend your elbows and lower your chest towards the ground.
  3. Push yourself back to the starting position, push/roll the ball to your other hand. Repeat this push-up routine as many reps as you want.

Lateral Wall Throws

  1. Find a brick or concrete wall and stand perpendicular to it. Stand about 2 or 3 feet away and slightly bend your knees. Get into a high squat position and engage your core.
  2. Begin with the ball near your outer hip, and powerfully rotate, and then pivot your outside foot and throw your slam ball at the wall as hard as you can.
  3. Catch the ball quickly and return to your starting squat position. Keep your core engaged through the entire workout. Repeat as many times as you want.

Russian Twist

  • While seated on the floor, bend your legs in front of you and lean back to about a 45-degree angle.
  • Hold your slam ball at chest level. Twist to the left side lowering your ball to the ground.
  • Begin rotating towards the other side and bring the ball higher up preparing to slam it. Throw the slam ball down forcefully to the opposite side.
  • Pick the ball up and do the same thing to the other side. Do as many reps as you would like.
  • If you want to make it easier, you can skip slamming the ball. Simply rotate from one side to the other. You can make this more challenging by lifting your feet.

Squat Jump and Throw

  1. Get into a squat position with a dead-weight ball placed between your heels. Extend your arms down and hold the ball while keeping your face pointed straight ahead. This can be done with a sturdy wall, or you can find someone to do it with you.
  2. Extend your hips forward and up as you would do with a kettlebell swing. While doing this thrust motion, toss the ball forcefully against a wall. Use an underhand grip as it causes it to rebound back some. If you’re facing a workout buddy, have them catch the ball on a small bounce or before it touches the ground. Your partner will then do a squat jump and toss the ball back to you.
  3. This is an all-over exercise. As you launch the ball your feet should leave the ground. Do at least three sets of 10 reps.

Figure 8

  1. Get yourself into a squatting position while holding a small ball but moderate in weight. Place it in your right hand with your palm face up under the ball.
  2. This might look like a basketball player as they dribble between the legs except your slam ball won’t ever touch the ground. Transfer your ball from the right hand to your left hand by swiping it through and then underneath your left leg. Now, with your left hand, bring your slam ball around the front of your body and transfer it to your right hand by going underneath your right leg.
  3. Continue doing this exercise for at least 30 seconds. Do two or more rounds. This will help improve the grip and strength of your forearms without using dumbbells or other equipment.

You can revamp your workout routine with any variety of slam balls you choose. There are several to choose from meaning you’re sure to find what’ll fit your fitness needs and goals.