{"id":43266,"date":"2020-03-11T04:00:34","date_gmt":"2020-03-11T03:00:34","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/slam-ball\/"},"modified":"2020-03-11T04:00:34","modified_gmt":"2020-03-11T03:00:34","slug":"slam-ball","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/slam-ball\/","title":{"rendered":"What is a slam ball? And why you should include it in your workout"},"content":{"rendered":"\n

Slam ball. The name may resonate but probably you\u2019ve never been introduced. Read on to find out more and discover why it deserves your spotlight. <\/p>\n\n\n\n

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What is a slam ball? <\/h2>\n\n\n\n

A slam ball is a weighted,\nrubber-coated ball which can be used in a range of exercises to condition and\ndefine your muscles.<\/p>\n\n\n\n

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. <\/p>\n\n\n\n

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What are the benefits of working out with a slam ball? <\/h2>\n\n\n\n

Slam balls are popular with athletes worldwide, as they\u2019re 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\u2019re 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).<\/p>\n\n\n\n

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\"evo<\/a><\/figure>\n\n\n\n
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Are they for everyone?<\/h2>\n\n\n\n

Slam balls can fit perfectly into your gym plan (though are particularly suited to those who do resistance training). Even if you\u2019re 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. <\/p>\n\n\n\n

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How do you use them? <\/h2>\n\n\n\n

There is a range of ways to work out with a slam ball – here are a few of our favourite examples.<\/p>\n\n\n\n

Bulgarian Squat<\/h4>\n\n\n\n

Benefits:<\/strong> Improves your balance while\ntoning your legs and abs. <\/p>\n\n\n\n

Method: <\/p>\n\n\n\n

  1. Stand with your feet together\nin front of the slam ball<\/li>
  2. Push your right foot back,\nbalancing your toes on top of the ball <\/li>
  3. Applying weight to your left\nheel, lower your body into a lunge, bending your right knee forwards (your left\nknee should form a 90 degree angle) <\/li>
  4. Straighten both legs until\nyou\u2019re standing in front of the ball again. Repeat.<\/li><\/ol>\n\n\n\n

    Burpee Slam<\/h4>\n\n\n\n

    Benefits<\/strong>: Increases your metabolism\nwhile working out plenty of your muscles at once.<\/p>\n\n\n\n

    1. Stand with your legs a little\nmore than shoulder-width apart, slam\nball to your chest<\/li>
    2. Pushing your feet up by the\ntoes, lift the slam ball\nabove your head<\/li>
    3. Drop your hips down and force\nthe slam ball to the\nfloor<\/li>
    4. While pressing the ball into\nthe floor, spring your feet back so that you\u2019re in a braced plank position <\/li>
    5. Spring your feet forward again\ninto a squat, with hands still on the ball, then move slowly back into the\nfirst position.<\/li><\/ol>\n\n\n\n

      Bear Crawl <\/h4>\n\n\n\n

      Benefits<\/strong>: Refines and works your\nshoulder muscles.<\/p>\n\n\n\n

      1. Go to the end of a long room.\nGet into a \u2018bear crawl\u2019 position (with both legs and arms poised above the\nground, keeping your back as straight as possible)<\/li>
      2. With your slightly knees bent,\ncrawl forward, using one hand to push the slam ball as you go<\/li>
      3. Stop when you reach the other\nend of the room, then turn around and repeat, using your other arm to push. <\/li><\/ol>\n\n\n\n
        \"\"<\/a><\/figure>\n\n\n\n

        <\/p>\n","protected":false},"excerpt":{"rendered":"

        Slam ball. The name may resonate but probably you\u2019ve never been introduced. Read on to find out more and discover…<\/p>\n","protected":false},"author":4,"featured_media":43267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"What is a slam ball and what are the training benefits? | EVO Fitness","_seopress_titles_desc":"Simple to use and brilliant for building up muscle, the slam ball is the perfect addition to any fitness routine - here are EVO\u2019s tips to begin.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[180,384,576],"class_list":["post-43266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-training","tag-exercises","tag-slamm-ball"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43266","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43266"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43266\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43267"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}