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Get Fit and Have Fun with Slam Ball Workouts


If you’re looking to switch up your workout routine, adding some new equipment can be a great way to challenge your body in new ways. One piece of equipment to consider is the slam ball, which is a heavy, weighted ball designed for throwing exercises. Slam ball workouts have gained popularity in recent years due to their ability to provide a full-body workout and improve functional strength.

But are slam ball workouts right for you? In this article, we’ll explore the benefits of slam ball workouts, the potential drawbacks, and how to incorporate them into your fitness routine. By the end, you’ll have a better understanding of whether slam ball workouts are a good fit for your fitness goals and abilities

What Is A Slam Ball?

A slam ball is a heavy, weighted ball typically made of rubber and ranging in weight from 10 to 50 pounds. Unlike medicine balls, slam balls are designed to be thrown or slammed on the ground, making them ideal for exercises such as ball slams and overhead throws.

Is A Slam Ball Right For You?

Is A Slam Ball Right For You

Whether or not a slam ball is right for you depends on your fitness goals, abilities, and preferences. Slam ball workouts are ideal for building explosive power, improving coordination and balance, and increasing functional strength. However, they may not be suitable for everyone, as the high-impact nature of slamming the ball on the ground can put stress on your joints and lower back. If you have any pre-existing injuries or conditions, it’s important to consult with a professional before adding slam ball workouts to your routine.

What Weight Slam Ball Should I Choose?

Choosing the right weight slam ball depends on your fitness level and goals. Generally, it’s recommended to start with a lighter weight and gradually increase as your strength improves. A good rule of thumb is to choose a weight that you can perform exercises with proper form and technique for 10-12 reps without compromising your form.

If you’re new to slam ball workouts or have limited upper body strength, start with a weight between 10-15 pounds. Intermediate level athletes can try a weight between 20-30 pounds, while advanced athletes can work with 40-50-pound slam balls.

It’s important to note that the weight of the slam ball should not be too heavy that it causes injury or too light that it doesn’t provide a challenging workout. Also, keep in mind that different exercises may require different weights. For example, a ball slam may require a heavier ball than an overhead throw.

When in doubt, it’s always better to start with a lighter weight and gradually increase as you get stronger and more comfortable with the exercises.

Can You Lose Weight With A Slam Ball?

Yes, you can lose weight with a slam ball by incorporating it into your workout routine. Slam ball workouts are a great way to burn calories and build muscle. The high-intensity, full-body movements require a lot of energy and can help boost your metabolism, which can lead to weight loss.

Additionally, incorporating slam ball exercises into a circuit or HIIT-style workout can help you achieve a calorie deficit, which is necessary for weight loss. Remember, losing weight requires a combination of a healthy diet and regular exercise, so make sure to fuel your body with nutrient-dense foods and stay consistent with your slam ball workouts.

Slam Ball Exercises benefits


Slam ball exercises offer a wide range of benefits for your body and fitness goals. The dynamic, full-body movements require strength, power, and coordination, making them a great addition to any workout routine. Some of the benefits of slam ball exercises include:

  1. Improved cardiovascular health and endurance
  2. Increased muscle strength and power, particularly in the upper body, core, and legs
  3. Boosted metabolism and calorie burn, making it a great tool for weight loss
  4. Enhanced coordination and balance
  5. Improved grip strength and hand-eye coordination
  6. Low-impact workout, making it easier on joints than other high-impact exercises like running or jumping.

Incorporating slam ball exercises into your workouts can help you achieve a well-rounded, full-body workout that challenges your body in new ways.

Slam Ball Workout Examples

Slam ball exercises can be done individually or incorporated into a full-body workout routine. Here are some examples of slam ball workouts:

  1. Slam ball slams: Stand with your feet shoulder-width apart, lift the ball overhead and slam it onto the ground with force.
  2. Squat to overhead press: Hold the ball at your chest, squat down, then push up through your heels and raise the ball overhead.
  3. Wall balls: Stand facing a wall, squat down, then throw the ball up to hit the wall, catch it, and repeat.
  4. Russian twists: Sit on the floor with your knees bent, hold the ball at your chest, and twist your torso side to side.

Incorporate these exercises into a circuit or HIIT-style workout for a challenging and effective full-body workout that will help you build strength, power, and endurance.

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