9 Slam Ball Workouts For Cardio, Strength & Endurance

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he growing array of gym accessories might confuse you and make you want to choose one piece of equipment that could work as all in one package for varied fitness goals. If you have landed on our webpage looking for one such piece of equipment, here you go, we’ll introduce you to one such fitness equipment today.

Slam ball is a fitness equipment that is so simple to train with, but, repeated slam ball training greatly- contributes to bringing you endurance, balance, coordination, strength, and mobility.

Slam balls are exercise ball like, medicine balls. Slam balls are about the size of a beach ball/basketball and commonly weigh between five and 20 pounds.

Slam balls are versatile pieces of equipment that is heftier, more compact, have an ultra-sturdy shell, and sand-filled core. The heavy-duty outer shell gives it the durability to withstand repeated slams. The no-bounce balls are portable, don’t take up much space, and are fun and interesting way to up your cardio, core, and strength training.

Slam ball provides a unique variety of resistance and encourages you to use multiple muscle groups as you exercise with it.

Also Read: Stability Ball Exercises For a Full Body Workout

BALL SLAMS

1. Stand with your feet shoulder-width apart, knees slightly bent. Place the slam ball on the floor immediately in front of you.
2. Squat down to the ball keeping your back straight, and pick the slam ball with both hands.
3. Explosively drive your hips back, stand up while raising the ball, and thrust the ball over your head.
4. Slam the ball to the floor as hard as you can.
5. Catch the ball on the bounce while lowering back into a squat position and raise it back overhead.

Muscles Worked: Shoulders, triceps, pecs, upper back, core, quads, hamstrings, glutes, calves.

Also Read: The Fun Fitness Benefits Of Spinning a Hula Hoop

SLAM BALL OVERHEAD CIRCLES

1. Stand holding the slam ball with your hands overhead, feet hip-width apart, and knees slightly bent.
2. Squeeze your hands together around the ball and press it behind your head.
3. Keeping your spine neutral, circle the slam ball to the right in the largest circle you can make.
4. Next, circle the slam ball to the left.

Muscles Worked: Shoulders, upper back, pecs, biceps, arms, core

ALTERNATIVE SLAM BALL PUSHUPS

1. Start in a pushup position with your legs extended back (resting on the balls of your feet), and keep your right hand below your shoulders and left hand on the slam ball.
2. Keep your back straight, engage your core and lower your torso towards the floor until your right arm forms a 90-degree angle and your chest is just above the floor.
3. Your elbows look diagonal in this position.
4. Push through your chest, and extend your arms to lift your body back into the initial position.
5. Gently roll the slam ball toward the right hand. Place your left hand on the floor and your right hand on the slam ball.
6. Perform a similar lower-down movement on your left hand.
7. Your left arm should now form a 90-degree angle.
8. Lift your arms to lift your body into the starting position.
9. Continue alternating between the right and left arm.

Muscles Worked: Chest, shoulders, arms, abdominal muscles

Also Read: 7 Best Resistance Band Exercises For Toning Arms

REVERSE LUNGE MEDICINE BALL OVERHEAD PRESS

1. Stand with your feet together holding the slam ball with your hands straight overhead.
2. Take a step back with your right leg, and lower your right knee towards the ground until the knee is just above the floor.
3. Open your arms out to your sides keeping the ball cupped in your right hand.
4. Step back on your left foot, lower your left knee to the ground, and open your arms out to the sides with the ball cupped in your left arm.
5. Press the left leg back to the starting position as you bring your arms overhead.

Muscles Worked: Core, glutes, hamstrings, shoulders, arms, quads.

WALL SIT SLAM ROTATION

1. Holding the slam ball with both hands, sit in a squat position with your back against the wall.
2. Twist your torso to the right, rotate the slam ball to the right, and twist to the left.
3. Keep your shoulders back, and chest up.
4. Keep the slam ball at shoulder height the entire time.

Muscles Worked: Quads, core, arms, glutes

Also Read: 10 Minutes Wall Workout To Tone Your Shoulder & Legs

SLAM BALL SWINGS

1. Stand with your legs shoulder-width apart placing the slam ball down in front of you.
2. Bend back at the hips, and allow your body to lean forward.
3. Pick the ball with your hands and hang the ball between your calves.
4. Keeping your upper back and core engaged (drive your hips forward), explode upwards using your legs.
5. Bring the slam ball up (holding the slam ball out in front of you).
6. Swing the ball up overhead.
7. Swing the ball back down between your legs to repeat.

Muscles Worked: Shoulders, glutes, hip flexors, hamstrings, core

SLAM BALL ROTATIONAL PASSES

1. Stand upright with your left side of the body towards the wall and hold a slam ball with both hands.
2. Twist your body (lifting your right leg up), and toss the slam ball against the wall.
3. Catch the slam ball as it bounces back and comes back to the initial position.
4. Perform the movement on the same side in a rapid succession of 10 times.
5. Stand with your right side to the wall and toss the slam ball with your left hand against the wall.
6. Repeat tossing on the same side.

Muscles Worked: Abs, chest, shoulders, biceps, triceps

Also Read: 6 Best Whole Body Kettlebell Workout For Women 

SLAM BALL WALL THROW

1. Stand a little way back (facing away from the wall) with your core held tight and back flat holding a slam ball at your chest level.
2. Drop into the semi-squat position, and bring your arms down so that the slam ball is near your legs.
3. Thrust towards your hips, extend your legs, swing your arms up and throw the ball on the wall as high as you can above your head.
4. Catch the ball as it bounces back, bring it back up, and repeat the movement.

Muscles Worked: Abs, shoulders, upper back, biceps, triceps, quadriceps, arms  

SLAM BALL WOOD CHOPS

1. Stand with your feet shoulder-width apart holding the slam ball with both hands.
2. Rotate your trunk to the right, and chop the slam ball diagonally across your body (to the right) towards the outside of your right knee.
3. Sweep the ball straight up the left side of the body and again move diagonally (across the body to complete the motion).
4. Come back down.

Muscles Worked: Obliques, abs, glutes, shoulders, arms

If you are always in a habit of grabbing dumbbells, resistance bands, and kettlebells, these are not the only piece of equipment for fitness, put a spin on your workout routine with a slam ball…

Slam ball exercise is classified as an intense intermittent, time-efficient exercise modality that enhances power, and strength, boosts aerobic capacity, enhances coordination, improves muscle mass, and burns more calories…

Also Read: 6 Plyobox Exercises For All Round Fitness Levels

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