TY SLAM BALL FOR AN EFFECTIVE WORKOUT?
A slam ball is a weighted, rubber-coated ball, which can be used in a range of exercises to condition and define your muscles. The slam ball is specially designed to be thrown thousands of times without any break or deformation. Engineered for intensive repetitive exercises, this sand filled ball is made of durable PVC material, which allows the ball to absorb the energy of a slam instead of bouncing or rolling away.
The uniquely textured shell provides a non-slip grip for you to catch the ball easier. Unlike medicine balls, slam balls feature thicker surfaces and seamless construction, making them ideal for high-impact throwing exercises like wall slams, overhead throw, Russian twists & squats. These high-quality slam balls are great for CrossFit workouts, personal trainers, core strengthening, sports training like boxing, wrestling, & more.
TOP 3 REASONS TO TRAIN WITH A SLAM BALL
Maximize core control
As you know, sit up is one of the most common workouts for all fitness builders to develop core strength. However, you can practice slam ball exercises in a variety of angles and positions including to the side, the front or even in an arcing pattern. Therefore, your abs, obliques and deep abdominal wall are forced to work together through a full range of motion that can boost power development and spinal stability, especially for competitive sports athletes.
Build up explosive strength
One of the best ways to enhance your explosive strength is working out with a slam ball. This weighted ball will put significant resistance on your muscles while forcing them to work and coordinate with each other. Not all types of strength are equal, different physical activities require different strength capabilities. Explosiveness is essential for those who want to improve their performance in sports. It allows them to exploit the power immediately in every sports battle.
True athletic training
If you want to increase coordination and balance, slam ball is a perfect option for you. As you know, balance directly relates to most sports and athletic activities outside and inside the gym. Planking or pushing up on a slam ball can throw you off balance, thus help to work deeper muscles and develop your intermuscular coordination.
FOUR SELECTED SLAM BALL EXERCISES
Overheard Slam is a great total body exercise to fire up the back, shoulders, core and even the glutes and legs. The downward force of the slam ball is all strength generated from your core, which are the muscles that protect your lower back and inner organs.
START: Hold a slam ball in both hands while standing with your feet shoulder-width apart. Raise the ball up over your head with full extension.
FINISH: In a sudden movement, slightly bend your knees, hinge your hips and drive them backward. Engage your core to slam the ball hard to the ground. Repeat the exercise as much as you can in one minute.
The basic squat works your legs and butt. However, the slam ball squat toss adds the benefit of working your upper body muscles, especially chest and arms. Keep your focus on these muscles as you are moving and squeeze the area you want to work.
START: Stand with feet hip-width apart, knees slightly bent and hold the slam ball with two hands in front of your chest. Sit back in squat position, keeping chest lifted and lower the ball.
FINISH: Explosively stand up and toss the ball up overhead. Catch the ball at chest level and sit back to squat position. Repeat for the recommended repetitions.
Lunge With Shoulder Arc
Slam Ball Reverse Lunge With Shoulder Arc is a multi-movement exercise that strengthens your lower body, upper body and core. The movement of a reverse lunge is one of the best ways to strengthen your legs and glutes. Adding the use of the slam ball helps increase upper body strength for the arms and shoulders, as well as engages all of the core muscles.
START: Start in a standing position, feet together and holding a slam ball with both hands straight overhead.
FINISH: Step your right foot behind you, lower the right knee toward the ground while opening arms out to your sides keeping ball cupped in the right hand. Press right leg back to start position as you bring arms back overhead. Next, step your left foot behind you, lower left knee toward the ground while opening arms out to your sides keeping ball cupped in the left hand. Press left leg back to the start position as you bring arms back overhead.
Alternative Push Up
If your shoulders aren’t already burned from all those exercises above, this slam ball alternative push up should finish them off. Performing a push-up with one hand on an elevated and unstable platform can be a challenge for your abs, shoulders, and chest.
START: Get into a push-up position with one hand on the ball and the other on the floor.
FINISH: Lower your chest to about an inch off the floor, then push back up to the starting position. Walk your other hand on the ball and repeat.
Note: Make it easier: Do the push-ups from your knees. Make it harder: “Jump” to switch hands. Push up as hard as you can, so that your hands leave the floor. While in the air, move to one side so that the other hand is on the ball when you land.