6 Best Slam Ball Exercises For Muscle Gain Or Fat Loss

Whether you’re working out at home or the gym, slam balls are an effective and fun addition to your routine. As the name indicates, these balls are primarily used in exercises that require a slamming motion. 

If you are unfamiliar with slam balls, they are a type of weighted ball that is typically coated in rubber. Slam balls are perfect for explosive exercises.

With the help of a slam ball, you can build muscle, gain strength, or burn fat. 

They are also an ideal way of mixing up your routine and ensuring that you work up a sweat.

Working with a slam ball can be rather intense and will require significant determination. Yet, with a little hard work, you can achieve your fitness goals. Here are the best slam ball exercises for you:

1. Overhead Slam

If you are looking for a whole-body exercise, then an overhead slam is perfect for you.

This high-intensity workout can train your chest, shoulder, triceps, biceps, and much more, making it a versatile exercise. In addition, overhead slams are a great way of improving your agility. 

To do this exercise, you should stand tall with your feet roughly hip-width apart. Your knees must be bent slightly while your core should be engaged.

Next, hold a slam ball or medicine in your hands. This is the starting position. 

Rise so that you are resting on your toes while simultaneously extending your arms upward so that the slam ball is above your head. Squat so that you are bending your hips.

At the same time, throw the ball down onto the ground with vigor in a slamming motion. Simultaneously, exhale as you slam the ball. 

Grab the slam ball with both hands and squat back up to your starting position. Repeat this exercise as many times as desired, though you should aim for approximately 10 reps. 

Due to the forcefulness of the overhead slam, this exercise is perfect for venting your frustrations. Remember to use plenty of force when clamming the ball. Otherwise, you will not boost your body’s power. 

2. V-Ups

A V-up is a classic exercise that is designed to target your core. This exercise will also build lower body muscles as well as improve balance and coordination.

To make this exercise a little more challenging, you can add a slam ball. 

To do this exercise, you should start by lying with your back against a yoga mat. Extend your legs, keeping your toes close together.

Hold the slam ball in both hands above your chest as your elbows are bent. This will be the starting pose for your slam ball V-ups. 

Tighten your core muscles, lifting your upper body and extending your arms. At the same time, bring your legs into the air. As a result, your body will create a V shape. Push the ball toward your toes. 

Slowly lower yourself so that you have returned to the original position.

Try to make this exercise as smooth as possible, though this can take significant practice. In particular, hard work may be required to ensure that you have a good balance. 

3. Russian Twist

The Russian twist is an extraordinary exercise for strengthening your core. It will also work your oblique muscles, which are found at the side of your core.

Russian twists can be performed with just your body weight, or you can include a slam ball for a slightly more intense workout. 

For this exercise, you should start by sitting on a mat. Bend your knees and keep your heels on the ground.

Meanwhile, lower your back so that it is at roughly a 45-degree angle. Hold a slam ball in both of your hands just above your chest so that your elbows are bent. 

Twist your torso to the right and move your arms alongside it. Hit the slam ball against the ground on your right side. Stay in this position for roughly 2 seconds.

Then, repeat these steps for the left side of your body. Alternate sides for each rep. 

To make the Russian twist a little more difficult, elevate your heels so that they are off the ground. 

4. Sit-Ups

Sit-ups are one of the best-known and most popular exercises among athletes.

This exercise will help your body to grow in strength, improve its flexibility, and enhance endurance. Sit-ups will allow you to build a muscular core. 

With the addition of a slam ball, you can make your sit-ups a bit more exhilarating. To do this, simply start by lying down on a mat facing upward. Bend your knees but keep your feet flat on the ground. 

Next, lift a slam ball into the air with both of your hands. Your arms should be entirely extended.

Ensuring that your core is engaged, lift your torso and keep the ball extended. Finish lifting your torso once you have reached a seated pose. 

Lower your back so that it is against the mat. Then, complete as many sets and reps as you need.

As you become more experienced with this exercise, work on making it into one fluid motion. This may take significant practice. 

5. Burpees

Burpees are a brilliant bodyweight exercise for your entire body. They can help you to achieve your fitness goals, as they will both burn calories and help you to develop muscle.

This is because burpees are a high-intensity exercise. Though traditional burpees are not performed with any equipment, you can easily add a slam ball to spice up your workout.

Standing with your feet shoulder-length apart, ensure that your core has been engaged.

Then, pick up a slam ball with both hands and reach out your arms so that they are above your head. Though your arms should be mostly straight, make sure that there is a slight bend at your elbows. 

Slam the ball in front of you against the ground. At the same time, bend your hips and squat so that you are closer to the ground.

Put both of your hands onto the slam ball. Then, lower your body into a push-up position by jumping. 

Jump again, but this time into a squat position. From here, you should pick up the ball. Then, return to the starting position with the ball over your head and your back and legs straight. 

Burpees are ideal for building endurance and strength in both your lower and upper body.

In particular, they will activate your chest, core, calves, quads, triceps, and glutes. As a result, they are perfect for toning different parts of your body. 

6. Wood Chops

Last but not least, training your abdominal muscles will allow you to boost core strength and improve your balance. There are lots of exercises that you can use to strengthen your abs, including wood chops.

Wood chops can be carried out with a range of different exercise tools, including dumbbells, cables, and, most importantly, slam balls. 

If you are interested in wood chops, you should begin by standing with a straight back and your feet a little further than hip-width apart. Hold a slam ball or medicine ball in your hands. 

Rotate your waist toward the right side of your body. At the same time, perform an explosive movement so that you bring the ball above your right shoulder.

Then, squat as you rotate your waist to the left. As you do so, bring down the slam ball in a diagonal movement. As a result, the ball will now be near the ground. 

Repeat this exercise for multiple reps, aiming for around 10. After this, alternate sides to balance out the bodily benefits of this exercise.

Tips For Using A Slam Ball

If you’ve never incorporated a slam ball into your exercise routine before, you may find using one of these tools a little challenging.

By practicing these exercises and maintaining a determined attitude, you can get to grips with a slam ball. Here are some top tips to help you on your exercise journey:

  • Choose a slam ball that is of an appropriate weight. Ideally, you should be able to comfortably lift it ten times. 
  • For beginners, it is recommended that you invest in a slam ball that weighs between 10 and 20 lbs. This is especially true if you are using it for cardio. If you are intending to build strength and muscle, you may want to opt for a heavier ball. Yet, you should still not exceed 30 lbs if you are a beginner. 
  • If you have not tried an exercise before, it may be worth trying it with your body weight before adding a slam ball. This will help you to perfect the correct form. Of course, this advice will not be suitable for all exercises. 

Final Thoughts

If you have grown a little bored of always doing the same exercises, a slam ball is a wonderful way of adding a little excitement and variety to your workouts.

These exercises are a great way to add a slam ball into your exercise routine. When paired with hard work and perseverance, these exercises will allow you to reach your fitness targets. 

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