Take your workout to a new level with the best slam ball exercises for an explosive workout that will build strength and endurance.
The slam ball is one of the best training tools because you can add it to a huge range of exercises to challenge your core stability and improve co-ordination. But what is it? At first glance, the ball looks very similar to a medicine ball, but it’s actually quite different.
The weighted, rubber-coated ball doesn’t bounce, so you can throw and slam it, but it won’t bounce back or break, which gives you the opportunity to really focus on explosive strength and putting power into every move. This is great not only for revving up your heart rate, and therefore burning fat, but also giving you the opportunity to work your body in ways you have never before.
Our pick of the best slam ball exercises will show you how to add a creative spark to any workout. They can either be used as a replacement for resistance exercises, or you can throw them around as part of a HIIT workout. Best of all, you can perform an all-over body routine with just this simple yet powerful piece of equipment.
Standing Overhead Slam
A great full-body move that will work the upper body and core explosively, plus get the heart rate up.
Focus area: Abs, upper back, shoulders, core, thighs and bottom
- Start with feet hip-width apart and the core braced, holding a slam ball at your chest.
- Keeping a soft bend in your knees, rise up onto your toes and extend your arms overhead, still holding the ball (A).
- Exhale, then throw the ball down towards the ground with force. As soon as it lands, lower into a deep squat and pick it back up, making sure you keep a straight back and your heels are planted into the ground (B).
Beginners: 3 x 15 reps
Intermediates: 4 x 15 reps
Advanced: 3 x 25 reps
Split Push-up Knee Tuck
This move works your upper body from a new angle, whilst challenging your core, balance and co-ordination.
Focus area: Shoulders, arms, abs and core
- Get into a push-up position with your feet wider than hip-width apart.
- Place your right hand on top of the slam ball (if this is too tough, modify to be on your knees).
- Balancing on the ball, lower your body into a push-up (A).
- As you extend your arms, bend your left knee underneath you and towards your chest (B). Quickly step your left foot back to the floor.
- To make it harder, bring your feet closer together when in the push-up position.
Beginners: 3 x 5 reps (each side)
Intermediates: 3 x 10 reps (each side)
Advanced: 3 x 15 reps (each side)
This exercise will build explosive strength in your abs whilst testing your balance and strengthening the hip flexors and side abs, too.
Focus area: Obliques, abs, quads and biceps
- Sit on the floor with your knees bent, feet flat and hold the slam ball at your chest. Brace your abs tight and lift your legs so they’re almost making a 90-degree angle.
- Rotate your torso to the left (A) and tap the ball on the floor just outside of your left hip.
- Pull the ball back into your chest and rotate to the right (B), then tap the floor again. That’s one rep. Continue alternating sides each time.
Beginners: 2 x 10 reps (alternating sides)
Intermediates: 2 x 20 reps (alternating sides)
Advanced: 4 x 20 reps (alternating sides)
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