6 Slam Ball Exercises Anyone Can Do
Whether you are a beginner or advanced, the following 6 slam ball exercises can be used in a variety of ways to enhance your fitness routine. Complete all exercises for a core boosting workout when your old routine gets boring, or incorporate certain exercises like the Russian Twist between sets on chest or leg day; or finish off workouts with one as a burnout exercise to leave you feeling truly accomplished and strong!
- Start standing with feet shoulder distance apart and core engaged. With ball in both hands, lift arms overhead until arms are straight.
- Throw the ball onto the ground in front of you as hard as you can.
- Squat down and pick up the ball, being careful to lift with your legs and not your back.
- Return to start position, then repeat for as many reps as desired.
- To start this exercise, repeat steps 1 and 2 from the Overhead Slam exercise.
- Once ball is on the ground, quickly squat down and place hands on the ball. Immediately jump both legs back behind you, landing in a plank position. (Modified version: carefully step one foot back at a time. Hands may go on the ground if needed for better stability)
- Jump both legs back in toward the ball so feet are approximately shoulder distance apart, then squat and pick the ball up. (Modified version: step one foot back in at a time)
- Press up and return to the starting position. Repeat as many times as desired.
Squat and Throw
This exercise should only be performed where there is enough space to throw a long distance without any people or obstructions in the way. A park, basketball court, or turf space is ideal.
- Hold the ball with both hands in front of your chest with feet shoulder distance apart.
- Squat down, then as you press up, powerfully throw the ball forward and slightly upward as far as you can.
- Sprint, jog, or walk to where the ball landed, then repeat for the desired number of reps.
- Start in the top position of a push-up with one hand on the floor directly under your shoulder, and one hand on top of the ball. The rest of your body should be off the floor in one straight line, core engaged. (To make it easier, you can also perform this on your knees).
- Bend elbows and lower chest toward the floor.
- Push up to the start position, then roll/push the ball over to the other hand. Repeat the push-up, then return the ball to the starting hand.
- Repeat as many times as you can with good form.
Lateral Wall Throws
- Stand perpendicular to a concrete or brick wall, about 2-3 feet away, with knees bent slightly in a high squat position and core engaged.
- Start by holding the ball near your outer hip, then powerfully rotate and pivot the outside foot as you throw the ball at the wall with a much force as you can.
- Quickly catch and return to the start squat position, maintaining a tight core.
- Repeat for as many reps as desired.
- Start seated on the floor with legs bent in front of you, then lean back at about a 45-degree angle.
- Hold the ball in both hands at your chest, then twist to one side, lowering ball toward the ground.
- Begin rotating toward the other side, bringing the ball up higher to prepare to slam it down. Forcefully throw the slam ball onto the ground on the opposite side.
- Pick it up, then repeat on the other side. Continue for the desired number of repetitions.
- To make it easier, don’t slam the ball, simply rotate from side to side. To make it more challenging, lift your feet off the ground.
Now you have 6 effective and challenging exercises that you can incorporate into your normal routine. When performed carefully and with proper form, they can help improve your daily movement patterns, strength, and stamina for everything from carrying groceries and lifting heavy items onto shelves, to competitive events requiring all-out effort. Have fun with them, and leave a comment about which your favorites are and why!
Certified Personal Trainer & Nutrition Coach
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