What is a slam ball? And why you should include it in your workout

Slam ball. The name may resonate but probably you’ve never been introduced. Read on to find out more and discover why it deserves your spotlight.

What is a slam ball?

A slam ball is a weighted, rubber-coated ball which can be used in a range of exercises to condition and define your muscles.

Though very similar to medicine (med) balls, slam balls have one crucial difference – they have thicker surfaces, making them ideal for high-impact throwing exercises. Med balls, on the other hand, have much thinner rubber, leather or plastic surfaces, so are impractical for intense workouts.

What are the benefits of working out with a slam ball?

Slam balls are popular with athletes worldwide, as they’re both simple to train with and can greatly improve your muscle mass. Depending on which exercises you do, a slam ball works your shoulders, triceps, pecs, calves, back and core (especially your abdominals). Even if you’re not looking for Schwarzenegger-style muscles, this has its advantages, as the more powerful your muscles are, the faster your metabolism (resulting in less body fat).

Are they for everyone?

Slam balls can fit perfectly into your gym plan (though are particularly suited to those who do resistance training). Even if you’re operating a jam-packed fitness schedule, slam balls can get involved – used in place of free weights or incorporated into cardio exercises. In addition, they range from 3 kg to 15 kg, supporting a range of muscle strengths and capabilities.

How do you use them?

There is a range of ways to work out with a slam ball – here are a few of our favourite examples.

Bulgarian Squat

Benefits: Improves your balance while toning your legs and abs.

Method:

1. Stand with your feet together in front of the slam ball
2. Push your right foot back, balancing your toes on top of the ball
3. Applying weight to your left heel, lower your body into a lunge, bending your right knee forwards (your left knee should form a 90 degree angle)
4. Straighten both legs until you’re standing in front of the ball again. Repeat.

Burpee Slam

Benefits: Increases your metabolism while working out plenty of your muscles at once.

1. Stand with your legs a little more than shoulder-width apart, slam ball to your chest
2. Pushing your feet up by the toes, lift the slam ball above your head
3. Drop your hips down and force the slam ball to the floor
4. While pressing the ball into the floor, spring your feet back so that you’re in a braced plank position
5. Spring your feet forward again into a squat, with hands still on the ball, then move slowly back into the first position.

Bear Crawl

Benefits: Refines and works your shoulder muscles.

1. Go to the end of a long room. Get into a ‘bear crawl’ position (with both legs and arms poised above the ground, keeping your back as straight as possible)
2. With your slightly knees bent, crawl forward, using one hand to push the slam ball as you go
3. Stop when you reach the other end of the room, then turn around and repeat, using your other arm to push.