Slam balls are one of the most versatile pieces of fitness equipment out there. They are perfect for building strength, power, and endurance.
Slam ball exercises are ideal for individuals who want to push their limits and get a great workout.
Whether you are a beginner or an experienced athlete, you can benefit from incorporating slam ball exercises into your fitness routine.
In this blog post, we will explore the 5 best slam ball workouts for beginners and advanced that you can do to take your fitness to the next level:
Best Slam Ball Exercises
Here are our top 5 slam ball workouts that are sure to produce results:
1. Slam Ball Burpee
The slam ball burpee is a full-body slam ball workout for weight loss that targets your legs, core, arms, and shoulders.
- Start by standing with your feet shoulder-width apart, holding a slam ball at your chest.
- Drop down into a squat position and place the slam ball on the floor.
- Jump your feet back into a plank position and perform a push-up.
- Jump your feet back up towards your hands and lift the slam ball back up to your chest.
- Finally, lift the slam ball overhead and slam it back down to the ground.
- Repeat for your desired number of reps and sets.
Ideal Number of Reps and Sets: Start with 3 sets of 10 reps and work your way up to 3 sets of 15 reps.
2. Standing Overhead Slam
The standing overhead slam is probably one of the best slam ball exercises for beginners that targets your shoulders, core, and legs.
- Start by standing with your feet shoulder-width apart, holding a slam ball above your head with both hands.
- Lower the slam ball behind your head.
- Explosively lift the slam ball back up and slam it down to the ground.
- Repeat for your desired number of reps and sets.
Ideal Number of Reps and Sets: Start with 3 sets of 8 reps and work your way up to 3 sets of 12 reps.
3. Slam Ball Plank
The slam ball plank has to be on your list of the best slam ball workout to do at home that can target your core and shoulders.
- Start in a plank position with your hands on a slam ball.
- Keep your core tight and maintain a straight line from your head to your heels.
- Hold the position for your desired amount of time.
- Rest and repeat for your desired number of sets.
Ideal Number of Reps and Sets: Start with 3 sets of 30-second holds and work your way up to 3 sets of 60-second holds.
4. Squat Throw
The squat throw is another amazing slam ball exercise for power that targets your legs, glutes, and core.
- Start by standing with your feet shoulder-width apart, holding a slam ball at your chest.
- Drop down into a squat position.
- Explosively stand up and throw the ball forward as far as you can.
- Catch the ball and repeat for your desired number of reps and sets.
Ideal Number of Reps and Sets: Start with 3 sets of 8 reps and work your way up to 3 sets of 12 reps.
5. Woodchopper
Last but not least, the woodchopper is an advantaged and heavy slam ball exercise that targets your obliques, shoulders, and back.
- Start by standing with your feet shoulder-width apart, holding a slam ball with both hands.
- Rotate your body to one side.
- Lift the slam ball up and over your shoulder.
- As you do this, pivot your back foot and twist your hips to generate power.
- Lower the slam ball back down to your starting position.
- Repeat on the other side.
Ideal Number of Reps and Sets: Start with 3 sets of 8 reps on each side and work your way up to 3 sets of 12 reps on each side.
Wrapping Up
Incorporating slam ball exercises into your workout routine can add a new dimension to your fitness journey.
Whether you are looking to build strength, power, or endurance, there is a slam ball exercise for you.
Remember to start with a light slam ball and gradually increase the weight as you progress.
So, what are you waiting for?
Grab a slam ball and try these exercises for a fun and effective full-body workout!
