A Slam Ball is one of the most versatile pieces of equipment I own and use. They are extremely effective for training strength and power. And in addition to strength and power, they also add a great cardiovascular component to your workout. You wouldn’t think of it as a cardio workout, but because you’re using your whole body to move weight at a fairly quick velocity, you’re going to tax both your aerobic and anaerobic systems.
Using slam balls give you the biggest bang for your buck. You can get an insane strength AND cardio vascular workout, in a short amount of time. Not to mention, you can really work out some aggression and stress that has built up throughout your day. These balls are built to withstand a good amount of pounding.
When working out with these balls, start with a light ball 6lb or 8lb and work your way up to the heavier balls. Also, remember your form – these balls will tax your strength and your conditioning. So as you begin to get tired, don’t forget FORM.
Here are a few of my favorite exercises:
- Overhead Slams (from your knees): Place your knees on a mat, slightly wider than shoulder width apart. Place your hands on either side of the ball and raise it up overhead. Engage your core and fire your arms downward, slamming the ball into the ground. Catch it as it rebounds and repeat the exercise.
- Wall Balls: Stand facing a wall (a few feet away) with your feet slightly wider than shoulder width apart, holding the ball at chest level. Squat down, sitting your butt down and back. Then fire your glutes and explode up throwing the ball as high as you can at the wall. Let the ball fall back to the ground, pick it up and repeat.
- Mountain Climbers: Place the ball on the ground, with your hands on top of the ball. Drive one knee up to your chest. While drive that foot back to it’s starting position, simultaneously drive the other knee towards your chest.
- Butterfly Sit-ups: Lay on your back with your knees bent and the soles of your feet pressed together, in a butterfly position. Your arms should be extended overhead, with the ball between your hands. Reach your arms up and forward and perform a sit up. The more you drive your arms forward, towards your feet, the easier the sit-up is. To make it more difficult, just drive the ball up towards the ceiling.