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If you have a gym membership, you may have seen people working out with a small ball – either tossing it to a workout buddy, holding it out as they perform squats, or even slamming it on the ground. You may be wondering what that ball is and how you might be able to use it. A slam ball is a weighted ball made of dense, heavy rubber. It’s become a must-have for many fitness enthusiasts and athletes because of its effectiveness, easy transportation, a wide range of applications, and low cost. A slam ball can be added to nearly any fitness regime to strengthen and tone the whole body.
They’ve become increasingly popular in the fitness world due to their large range and great results. If you’re looking to start working out with this modern gym favorite, then try these top 10 slam ball exercises to get your heart rate up, add an extra challenge to your favorite moves, and get a great full-body workout.
First, Pick the Correct Slam Ball Weight
When you get a closer look at slam balls, you’ll notice that they come in varying weight sizes. Which one should you use? The answer relies on various factors including your current fitness level, the exercise you’re about to perform, and your experience with that exercise. In most cases where you’re working with new equipment, the general rule of thumb is to start with a lower weight and build yourself up a few a set or two. This does two things. First, it helps to warm up your body and feel out the weight throughout the exercise. Second, it helps you establish a better form for when you do increase your weight. If you can complete a set of about 10 reps easily but still feel fatigued, then this is a good weight to start with. If it’s too easy and you don’t feel fatigued then you may want to increase your weight.
Most slam balls start at about 10 pounds and can increase incrementally up to about 50 pounds. At Archon Fitness, our high-grade slam balls come in 15, 20, 30, 40, and 50 pounds.
Once you have the correct base weight for you, you can start utilizing that slam ball in your regular routines or try something new with the following full-body exercises.
Slam Ball Core Workouts
We all want a strong core. Not only does it create a sexy physique, but it also supports our body, helps us maintain our balance, and supports our spine. Try these slam ball exercises targeted at your core muscles.
1. Russian Twist
- Begin by sitting on a workout mat with both legs extended out in front of you. Place feet on the floor and bend your knees.
- Lean your upper body back to about a 45-degree angle, engage your core to support your back. Hold the slam ball at your chest. This is the Russian twist starting position.
- Twist your torso to the left, moving your arms so the slam ball touches the floor near your left hip.
- Twist fully to the right, moving your arms so the slam ball touches the floor by your right hip. This completes one rep of Russian Twists.
- Continue moving consistently until you have completed 15 reps. This completes a set. Do 3 sets of Russian twists.
2. Slam Ball V-Ups
- Begin by grabbing a slam ball and lying on your back
- Holding the slam ball extend both arms overhead. Extend both legs out keeping them close together.
- Lift your torso and legs simultaneously so your body makes a “V” shape. This requires a lot of engagement from your core.
- Pass the ball from your hands to between your feet when you reach the top of your “V” position.
- Slowly lower back down to a face-up lying position, with the ball secured between your feet.
- Come back up to the “V” position. At the top pass the slam ball back to your hands. Slowly lower to a face-up lying position.
- This completes one rep of V-Ups. Complete 3 sets of 8 – 10 reps.
3. Slam Ball Crunches
- Begin by grabbing a slam ball and lying face up. Extend your arms overhead and extend your legs in the air so your body makes an “L” shape.
- Keeping legs together and extended, crunch up. Tap your feet with the slam ball, then slowly lower back down to the ground.
- This completes one rep. Perform 15 reps for 3 sets.
Option 1: Hold at the top of your crunch for 1-2 seconds.
Option 2: Place the ball between your feet at the top of the crunch, hold the crunch, lower down, then crunch up, grab the ball from your feet, hold then lower. Repeat this throughout your set.
Slam Ball Upper Body Workouts
Slam balls are designed for making explosive movements to increase power. Trying out these dynamic exercises is sure to make you feel stronger.
4. Tricep Extension
- Begin in a standing position, feet about hip-width apart.
- Grab a slam ball and hold extended overhead. Keep a straight back with core engaged.
- Bending your elbows, slowly lower the ball behind your head. Engaging your triceps, lift the ball back up over your head so your arms are straight. This completes one rep.
- Complete 15 reps for 3 sets.
5. Weighted Superman
- Begin by grabbing a slam ball and lying flat on the floor face down. Holding the ball, extend your arms straight out over your head.
- Engage the backline of your body(legs, glutes, core, and back) to lift your legs and chest off the floor into Superman position.
- Hold the position for a few seconds then control your body back to the flat position on the ground. This completes one rep.
- Repeat 10 reps for 3 sets. Be sure to read for a few seconds in between each rep.
6. Slam Ball Toss
- Begin in a standing position next to a sturdy wall. The feet should be about shoulder-width apart with knees bent slightly.
- Hold a slam ball in front of your chest, extend your arms out.
- Turn your upper body away from the wall, still holding the ball in front of your chest. Powerfully rotate your core and toss the slam ball into the wall.
- Allow the ball to bounce back into your hands, then return to the starting position.
- This is one rep. Complete 10reps for 3 sets facing one direction. Then complete 10 reps for 3 sets facing the other direction.
Slam Ball Lower Body Workouts
If your current lower body routine just isn’t cutting it, and you want to build more power, then you need to add slam balls to your routine. Try these incredible slam ball lower body exercises that target your quads, hamstrings, and glutes.
7. Wood Choppers
- Begin in a standing position, feet hip-width apart.
- Start with the slam ball at your chest. Bring the ball over your right shoulder, next to your head.
- As you squat down, simultaneously bring the ball across your body, toward your left foot.
- Engage your legs and glutes as you rise to a standing position and return the ball back above your right shoulder.
- This completes one rep on one side. Complete as many reps as possible for 45 seconds. Rest for about 20 seconds then switch to the opposite side and complete for another 45 seconds.
- Repeat this entire regimen 2 – 3 times.
8. Slam Ball Lunge And Twist
- Begin in a standing position with feet hip-width distance. Hold the slam ball with both hands at your chest.
- Step out into a lunge with your left leg by kneeling with your left leg and bending the right knee close to the ground. Your left foot should be completely flat on the floor, but your right heel may be lifted.
- Extend both arms straight out in front of you. Maintain straight arms as you then twist your torso toward your front leg.
- Return your torso and arms to face forward, and step backward out of the lunge.
- Repeat steps 1-4 on the right leg. This completes one rep.
- Complete 10 reps for 3 sets.
9. Slam Ball Squats
- Begin by grabbing a medium-weight slam ball and holding it above your head with arms extended. Stand with feet shoulder-width apart.
- Engage your core as you slam the ball to the floor while simultaneously squatting down. When slamming and squatting, throw the ball into the ground as hard as you can. Be sure to maintain good squatting form. Keep your knees behind your toes, keep your torso up and straight, push your hips backward.
- Engage your glutes and maintain a straight back as you scoop the ball up and return to a standing position. Keep core and arms engaged to lift the ball back overhead, returning to the starting position.
- This is one rep. Complete 10-12 reps for 3 sets.
Get Your Set of Slam Balls from Archon Fitness
All of our equipment at Archin Fitness is designed to help you perform your best and endure even the toughest workouts. Our slam balls are no different. Wherever you want to build strength on your body, and whatever power moves you want to do our slam balls will keep up with you. Made from only professional-grade materials, all of our products are excellent for home-gyms and commercial gyms. Order your Archon Fitness slam balls or check out the rest of our inventory by visiting our website.