As the name suggests, a slam ball is a fitness equipment utilized by slamming it into the ground. Unlike its close relative, the medicine ball, a slam ball, contains a weighted insert that prevents it from bouncing but generates explosive power with each slam.
A slam ball is an exceptionally versatile workout equipment that engages the core, arm, shoulder, hip, and lats (latissimus dorsi) muscles. Moreover, you can use the slam ball to make cardio and strength training exercises more challenging for maximum benefits. So, below are five popular workouts you can include in your routine and optimize using slam balls.
The Russian Twist
The Russian Twist is an abdominal workout with a torso-twisting motion to engage the core, shoulder, and hip muscles. You can use slam balls workout to get multiple benefits from your fitness routine.
First, the Russian Twist is a strengthening workout that makes your internal and external obliques, spine, and core stronger. Second, it is a complete core workout with the added benefit of balance, stability, and improved posture.
Third, the Russian Twist tones your core by working your obliques to generate that desirable sculpted look. Finally, being a variation of rotational movement workouts, the Russian Twist adds fluidity and force to body movement. Rotational movement helps athletes develop the fluidity necessary for actions like kicking, throwing, and striking.
Incorporating the Russian Twist in your workout entails performing 2-3 sets in repetitions from five to 50 on each side based on your fitness level. Below is a step-by-step guide to making the Russian Twist more challenging using a slam ball.
- Assume the V-sit position by engaging your core to lean back to a 45-degree angle and extend your arms forward.
- Bend your knees and plant both feet firmly on the ground; however, you can keep your feet slightly elevated to make the Russian Twist more challenging.
- Use both arms to hold the slam ball to your chest.
- Engage your torso to activate the rotational movement and slam the slam ball once on each side until you complete a set. Hold the ball to the ground for a second or two before rotating and slamming it on the opposite side.
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The Overhead Slam
An overhead slam is a high-intensity plyometric exercise that recruits multiple muscle groups to offer a full-body workout. Plyometric exercises utilize explosive full range of motion and engage the shoulders, triceps, core, glutes, quads, hamstrings, and calf muscles. Overhead slams and other plyometric exercises have numerous health and fitness benefits, as highlighted below.
First, the explosive full range of motion employed increases muscle contraction. According to one medical publication, optimum muscle contraction improves stability and posture. Moreover, it improves the modulation of various physiological functions, including heat production, breathing, and blood vessel contraction and dilation.
Second, overhead slams open new neural pathways by increasing brain cell firing intensity, improving communication between the brain and the muscles. The neural firing adaption improves reflexes, movement, and coordination.
Moreover, one study established that the neuromuscular adaptation associated with overhead slams and other plyometric exercises lower injury risk. So, you can perform the overhead slam using a slam ball as follows:
- Stand at a medium stance (hip-width or shoulder-width apart) and maintain a soft knee bend.
- Hold the slam ball above your head and race your core for safe lifting.
- Bend your hips into a squat-like position without arching your back and slam the ball with explosive power against the ground.
- Pick the slam ball up and resume the overhead position.
- Perform the overhead slam ball sets and repetition according to your fitness level and the slam ball’s weight.
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Burpees
A burpee is a calisthenic exercise variation; calisthenic exercises are workouts performed using body weight and minimal workout equipment, if any. It utilizes rhythmic and repetitive body movements performed at a moderate pace to strengthen the muscles and improve their endurance. Moreover, burpees and other calisthenic exercises improve mobility, balance, and flexibility.
Below is a step-by-step guide on intensifying burpees using a slam ball.
- Assume a standing position with your feet shoulder-width apart and your core engaged.
- Hold the slam ball overhead using both arms and include a slight bend in your elbows.
- Bend your hips while slamming the ball against the ground using explosive power.
- Hold the ball against the ground and use both feet to jump into a push-up position, then immediately jump back to the low squat position.
- Resume the standing position and repeat as many slam ball burpees as your fitness level will allow.
Box Jumps
A box jump is a plyometric exercise offering a full-body workout and other plyometric workout benefits (highlighted in the overhead slam above). Below is a guide to integrating a slam ball into your box jump.
- Choose a box that corresponds with your height.
- Stand shoulder-width apart with the jump box in front of you.
- Slam the ball and proceed to assume a quarter-squat stance.
- The quarter-squat stance allows you to generate momentum. Use the created momentum to jump onto the box with your arms swinging upward for additional acceleration.
- Land softly on the box with your knees in a soft bend to lower the impact on your joints.
- Perform the slam ball box jumps in 2-3 sets with repetitions according to your fitness level.
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The Single-leg Deadlift
Deadlifts are compound exercise variations (those that work for multiple muscle groups simultaneously). A single-leg deadlift recruits lower back, hamstring, glute, hip, and core muscles, and its benefits include building muscle strength and mass. You can incorporate a slam ball into a single-leg deadlift as follows.
- Stand with your feet hip-width apart and add a soft bend to one leg.
- Hold the slam ball against your thighs with a soft bend in the elbows.
- Hinge forward at the hips, extend the leg with the soft bend behind, and lower the slam ball until it almost touches the ground.
- Rise to the standing position while lifting the ball.
Conclusion:
Slam balls are versatile tools for enhancing your workouts. However, the secret is using slam balls corresponding to your fitness level and workout needs. Also, consult a fitness instructor for safe, customized slam ball workouts.
