Slam Balls are great additions to your home gym because they are so versatile and durable. Don't let the name fool you, you can do more with it than slam them on the floor or wall. We previously put together 5 Slam Ball Movements to take your training to the next level, and we're back with more! The following 5 exercises target different areas of the body. Use them all together for a full body workout or pick and choose based on what you're needing.
Slam Balls are available in 10lb to 150lb, so do what feels comfortable enough to push you. The only thing you will need for these exercises is a slam ball and you!
1.) Bear Crawl - Make sure you have enough room to crawl a decent length. Place the Slam Ball on the ground in front of you and get in a bear crawl position. Start on your hands and knees. Once you have a good position, push up to your toes with your butt in the air OR for a more of a core workout keep your back parallel to the floor with knees bent. As you crawl forward, use one hand to push the slam ball forward. Crawl forward and use your other hand to continue pushing the slam ball forward. Keep moving forward until you reach the end.
This is a great shoulder exercise.
2.) Weighted Squat - With your Slam Ball in both bands at your chest and feet shoulder-width apart, squat down. As you squat down, focus on keeping your knees in line with your feet. Make sure your chest is upright on the descend into the squat. Keep you heels down on the ground during the squat. Squat down until your hip joint is lower than your knees then push up squeezing your butt. Repeat.
This is a great lower body exercise.
3.) Russian Twists - Grab your Slam Ball and sit down on the floor. Your legs should be in front, bent at the knees. Lean your upper body back so that it creates a V-shape with your thighs. With your Slam Ball in both hands, twist your upper body from side to side. For a more intense workout, lift your feet off the ground, with knees still slightly bent.
This is a great ab exercise, targeting your obliques.
4.) Squat Throw - Make sure you have enough room to throw a decent distance. With your Slam Ball in both bands at your chest and feet shoulder width apart. Make sure your hands are on the sides of the ball, not under it. Like if you were to do a wall ball. Squat down and as you come up eject the slam ball from your chest. Exploding it forward to get the furthest distance. We suggest 30lb for males and 20lb for females.
This is a great exercise for core, upper body, and lower body.
5.) Thrusters - Similar to a weighted squat, with your Slam Ball in both bands at your chest and feet shoulder width apart, squat down. Make sure you keep your chest up and your heels on the ground. Use your hips to generate power to thrust the ball upward. As you come back to standing position, lift the slam ball - pushing it straight above your head. Make sure your arms are in line with your ears when the ball is over head while trying to avoid the over-arched back. Keep your core tight. As you bring the slam ball back down to your chest, go down to a squat. Repeat.
This is a exercise for your upper and lower body.