Slam Balls for Strength, Power and so much more

Origins & Benefits of Slam Balls

In the 1970s, slam balls began to be used in more mainstream fitness circles. They were incorporated into workouts by bodybuilders and powerlifters. In the 1980s, slam balls became more popular with the general public as part of the growing interest in high-intensity interval training (HIIT).

Today, slam balls are a popular piece of equipment for a variety of fitness goals. They can be used to improve strength, power, coordination, and agility. They can also be used for HIIT workouts to burn calories and improve cardiovascular health.

Here are some of the benefits of using slam balls:

• Improved strength and power: Slam balls can help you build muscle and strength. The explosive movements required to use a slam ball can help you develop power, which is the ability to generate force quickly.
• Improved coordination and agility: Slam balls can help you improve your coordination and agility. The fast-paced movements required to use a slam ball can help you train your body to move more quickly and efficiently.
• Burn calories and improve cardiovascular health: Slam balls can be used for HIIT workouts, which are a great way to burn calories and improve cardiovascular health. HIIT workouts involve short bursts of intense exercise followed by short periods of rest. Slam balls can be used for a variety of HIIT exercises, such as slams, throws, and catches.

• Fun and challenging: Slam balls can be a lot of fun to use. They are a great way to add variety to your workouts and challenge yourself.

Some considerations with Usage

Why is the Right Slam Ball Weight Important - Using a slam ball that is too heavy for your strength level can lead to injuries and hinder your progress. It's essential to start with a weight that challenges you but still allows you to maintain proper form throughout the exercise. By using the appropriate weight, you can perform the movements correctly, engage the targeted muscles effectively, and reduce the risk of strain or injury.

Start Light and Gradually Increase - When beginning your slam ball training, it's recommended to start with a lighter weight than you think you can handle. This approach allows you to focus on mastering the proper technique and form without compromising your safety. As you become more comfortable and confident with the movements, gradually increase the weight of the slam ball. This progressive overload will help you build strength and endurance over time.

The Importance of Proper Form - Proper form is crucial when performing slam ball exercises. It ensures that you engage the correct muscles and reduces the risk of injury. Here are some key points to keep in mind, this is specifically for a classic Slam Ball move.

• Stand with your feet shoulder-width apart and hold the slam ball in front of you.
• Engage your core and maintain a neutral spine throughout the movement.
• As you lift the slam ball overhead, use your legs and hips to generate power.
• Keep your arms extended and avoid bending at the elbows during the slam.
• Slam the ball forcefully into the ground while maintaining control. Ideally catch the ball on the bounce and repeat the movement.

By following these form guidelines, you will maximise the effectiveness of your slam ball workouts and minimize the risk of injury.

In conclusion, using a slam ball that is the appropriate weight for your strength level is crucial for a safe and effective workout. Start with a lighter weight and gradually increase as you get stronger. Always prioritize proper form to ensure you engage the right muscles and reduce the risk of injury. Incorporate slam ball exercises into your fitness routine, and you'll experience the benefits of improved strength, power, and overall fitness.

 Further Usage Thoughts

• Do not slam the ball against hard surfaces, such as concrete or tile.
• Use a mat or other soft surface to protect your floors and joints.
• Be aware of your surroundings and avoid slamming the ball near people or objects.

10 Slam Ball Exercises & a Video for more ideas

1. Overhead Slam: Stand with your feet shoulder-width apart and hold the slam ball with both hands at chest level. Engage your core muscles and lift the ball overhead, fully extending your arms. Maintain a slight bend in your knees and a tall posture throughout the movement. Explosively slam the ball down onto the ground in front of you.
2. Squat to Slam: Stand with your feet shoulder-width apart and hold the slam ball with both hands at chest level. Squat down until your thighs are parallel to the ground. Explosively stand up and slam the ball down onto the ground in front of you.
3. Rotational Slam: Stand with your feet shoulder-width apart and hold the slam ball with both hands at chest level. Rotate your torso to the right, bringing the ball behind you. Explosively rotate your torso to the left and slam the ball down onto the ground in front of you.
4. Plank Throw and Slam: Start in a plank position with your forearms on the ground and the slam ball in your hands. Extend your arms and throw the ball up into the air. Catch the ball and slam it down onto the ground in front of you.
5. Turkish Get-Up: Lie on your back with the slam ball on your chest. Roll onto your side and bring the ball up to your shoulder. Push yourself up to a kneeling position and then to a standing position. Bring the ball overhead and slam it down onto the ground in front of you.
6. Slam Ball Sit-Ups: Lie on your back with your knees bent and feet flat on the ground. Hold the slam ball with arms extended up. Start by lifting your chest off the ground before sitting all the way up and reaching the ball to your feet. Lower back down with control and repeat.
7. Slam Ball Crunches: Lie on your back with your knees bent and feet flat on the ground. Hold the slam ball with arms extended up. Crunch your upper body up towards the ball, bringing it down to your chest. Lower the ball back down and repeat.
8. Slam Ball Russian Twists: Sit on the ground with your knees bent and feet flat on the ground. Hold the slam ball with both hands in front of your chest. Lean back slightly and twist your torso to the right, bringing the ball over to your right hip. Twist back to the center and then twist to the left, bringing the ball over to your left hip. Continue twisting from side to side.
9. Slam Ball Jumps: Stand with your feet shoulder-width apart and hold the slam ball with both hands at chest level. Jump up into the air and slam the ball down onto the ground in front of you. Land with control and repeat
10. Slam Ball Burpees: Start in a standing position with the slam ball in your hands. Squat down and place your hands on the ground in front of you. Kick your feet back into a plank position. Jump your feet back towards your hands and stand up. Slam the ball down onto the ground in front of you and then do a push-up. Jump your feet back into a plank position and then jump up into the air, bringing the slam ball overhead. Slam the ball down onto the ground and repeat.