Table of Contents
- 1. What are Slam Balls?
- 2. Is Slam Ball Different from Medicine Ball?
- 3. Benefits of Slam Balls
- 3.1. Body Conditioning
- 3.2. Strengthen the Core
- 3.3. Warm Up Your Body
- 3.4. Enhanced Aerobic Potential
- 3.5. Improves Cardiac Health
- 3.6. Increase Metabolism
- 3.7. Increase the Range of Motion
- 4. Drawbacks of Slam Balls
- 5. Are Slam Balls Workouts Right For You?
- 6. A Few Slam Ball Workouts
- 6.1. Overhead Slams
- 6.2. Bear Crawl
- 6.3. Burpee Slam
- 6.4. Squat Throw
- 6.5. Single-Leg Deadlift
- 6.6. Reverse Lunge to Chest Pass
- 7. Takeaways
1. What are Slam Balls?
Slam Balls, also known as dead balls are heavy weighted balls just like medicine balls that are covered by rubbers. Slam Balls are used to strengthen, condition, and shape your body muscles.
Slam Balls are often confused with medicine balls but slam balls are heavier than same-sized medicine balls. Slam balls are made of rubber coverings with sand or metal filings. Due to differences in the concentration of filings, slam balls of similar size may also vary in weight.
2. Is Slam Ball Different from Medicine Ball?
Slam Balls are different from medicine balls in various aspects. Slam balls are used for throwing purposes. These balls do not have the bouncing ability. While medicine balls bounce back.
Another difference between slam balls and medicine balls is their size and weight. Slam balls are heavier than medicine balls.
3. Benefits of Slam Balls
Slam balls include the movement of all body muscles. These continuous movements condition the body beyond normal limits including aerobic conditioning. Here are some benefits of slam ball workouts.
3.1. Body Conditioning
Slam Ball workouts involve the movements of the body beyond normal limits of the body. This movement conditions the body for hectic workouts and strengthens the body. After conditioning the body muscles beyond the normal limit, body muscles do not get fatigued even after a heavy workout.
3.2. Strengthen the Core
Almost all slam ball workouts involve the movement of the core. Regular movement of the core muscles ensures muscle strengthening. If the core of the body is strong, all other body muscles will work efficiently.
3.3. Warm Up Your Body
Slam ball workouts engage the whole body and improve metabolism as the body temperature increases and muscle stiffness is reduced. Warmed-up muscles are ready for other workouts with reduced chances of muscle injury.
3.4. Enhanced Aerobic Potential
Slam ball workouts include continuous movements of the body which increase breathing rate. The increased breathing rate also helps to broaden the airways along the lungs and increase the area of the lungs to restore more air. In this way, slam ball workouts enhance the efficiency of the lungs and the aerobic potential of the body.
3.5. Improves Cardiac Health
Continuously increased body movements enhance breathing and heartbeat rates. Increased breathing ensured more oxygen to the heart. The heart dilates blood vessels and ensures better cardiac health.
3.6. Increase Metabolism
Increased breathing guarantees improved respiration and increased metabolism. A high rate of metabolism helps to increase consumption of extra calories and fats. Slam ball workouts are also helpful to reduce weight.
3.7. Increase the Range of Motion
During the Slam Ball workout, body parts move in all directions. Shoulder joints, knee joints, elbow joints, hip joints, and vertebral joints show their maximum movements in various directions.
Furthermore, the core, legs, and arm muscles also show diverse movements. In this way, the slam Ball workout increases the range of motion in joints and muscles.
4. Drawbacks of Slam Balls
Slam ball workouts are helpful to enhance mobility and strength in the body muscles. Except for their usefulness, slam balls also have some disadvantages as well.
- Slam balls can be dangerous if you choose a slam ball that is heavier than your potential.
- Slam balls are designed with a minimum bouncing ability. But if someone mishandles the slam ball, it can cause injury by bouncing back at the face or chest.
- A Slam ball workout can also be damaging if you are not moving the body as you are supposed to.
5. Are Slam Balls Workouts Right For You?
No doubt, slam balls are helpful to ensure fitness and body conditioning. But there is always another side to everything. Various celebrity coaches have different views on slam balls. Harley Pasternak said this in his Instagram post:
“There are many exercises that have become popular in the fitness world that are neither useful nor safe,” he captioned the post. “The ball slam is without a doubt one of them. If you love this exercise, why? #dumbexercises”
He elaborated his post with a video in which a woman is injured by mishandling a slam ball. Another legendary head trainer expressed his thoughts on the slam ball workout. He seems to disagree with Pasternak.
“These exercises are functional movements and great for strengthening the body as a whole. Throwing/slamming and lifting things from the ground to the overhead position are common everyday movements.”
He further added that these exercises are helpful to strengthen and empower your core muscles. Furthermore, these workouts are also good for hand-eye coordination and enhancing cardiorespiratory potential.
If you are using slam ball workouts to increase your abs and for bodybuilding purposes, you are struggling in the wrong way. There are a lot of other options which can be helpful for bodybuilding purposes. Slam ball workouts are helpful for conditioning and strengthening. Slam balls are beneficial for those who want to become fit, healthy, and strong.
6. A Few Slam Ball Workouts
Slam Ball Workouts are the best way to engage your whole body muscles in exercise. Slam Ball exercises involve the core, legs, and arms. Here are some slam ball exercises that can be repeated ten times each for better results.
6.1. Overhead Slams
Overhead slamming is the most repeated method of slam ball workouts. This method is mostly considered complete and the best slamming method for all muscles.
In this method, the user uplifts the slam ball above the head and moves it straight to the ground by using his shoulders, bending his core, and working his legs, and arms. Now again pick up the slam ball, stand straight, and uplift the ball above the head.
Reps and Sets
Repeat the process 12 times and complete 3 sets. Take a rest of 30 sec between each set.
The upper back, triceps, quads, core muscles, glutes, and hamstrings are affected by overhead slams.
6.2. Bear Crawl
In bear crawls with slam balls, get on your hands and feet. Remember you have to be on your hands and feet and keep your elbows and knees in the air. Now move the ball with your hand, crawl, and relocate with the ball. Remember to change your hand and keep the ball moving.
Reps and Sets
Complete 2 to 3 sets of 8 to 10 reps and cover 10 to 30 yards. Take 1 to 3 minutes of rest. Targeted muscles are bear crawls, core muscles, triceps, glutes, leg muscles, and chest muscles.
6.3. Burpee Slam
Hold the ball with both hands and lift it above the head. Now move it to the ground. Keep both hands on the slam ball placed on the ground and put pressure on the slam ball with both of your hands.
Move your legs with a jump in the plank position and then again relocate your legs in the squat. Again stand up and lift the ball above your head.
Reps and Sets
Complete 3 to 5 sets of 6 to 8 reps with 30 sec of rest between each set.
Abs, chest, glutes, and quads are targeted muscles.
6.4. Squat Throw
Stand up straight with the slam ball in your hands. Uplift the slam ball to chest level. Now turn into the squat position. Keep your core tight and the ball in front of you. Now again stand up and throw the ball forward, above the head. Catch the slam ball and repeat the process.
Reps and Sets
Complete 3 to 8 sets of 3 to 5 reps with a minimum of 2 minutes rest.
Squat throw helps to strengthen the whole body. This workout primarily affects the legs, glutes, arms, chest, shoulders, and core muscles.
6.5. Single-Leg Deadlift
Balance the whole body on one leg with a little bend in the knee. Keep the ball in your hands in front of you. Take the ball above the head and then move towards the ground while moving the other leg towards the back. Now repeat the movement with the other leg.
Reps and Sets
Complete three sets of 15 to 20 reps with 60 sec of rest. The hamstrings, gluteus medius, gluteus maximus, core, and ankle are the primary targets of single-leg deadlifts.
6.6. Reverse Lunge to Chest Pass
Stand up straight while holding the slam ball in your hand. Now move forward and then reverse direction. Throw the ball to the front wall or to the partner. You will notice you are moving with the same momentum after throwing the ball. Catch the ball again and repeat the process.
Reps and Sets
Perform 10 to 15 reps on each side and complete 2 to 3 sets. Take a 20 sec rest. Reverse Lunge to Chest Pass affects the core, hamstrings, shoulders, quads, and glutes.
Slam Balls workouts are helpful to strengthen and condition your body. But if you are choosing a slam ball workout for bodybuilding purposes, this might not be the right option for you.
Slam balls should be used properly and according to instructions. Mishandling of slam balls and misunderstanding of the instructions can lead to irreversible harm.
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