There are various ways to build your muscle power, but one of the most popular techniques used by fitness enthusiasts is the slam ball workout.
So, what are slam balls, and how are they beneficial? Which is the best slam ball workout targeted towards muscle power? This informative piece covers all these questions.
Table of Contents
What Are Slam Balls?
Slam balls are versatile balls that are available in different weights and sizes. Over the years, these rubber balls filled with sand have gained popularity and are used as an effective training tool for various workout styles.
Slam balls are known as efficient and safe because of an exquisite feature – they have a dead bounce. No matter how much force you put to slam them down, they won’t bounce back. They are designed to be thrown around, so you can use them effectively in explosive workouts.
In short, if you want to build muscle power, strength or burn calories, slam balls can prove to be a perfect solution.
What Are the Benefits of Using a Slam Ball?
Apart from the efficiency and safety, slam balls are considered great due to several reasons like:
- They are explosive – You can improve your fitness level and indulge in weight training with slam balls as they are known for building power and speed.
- They burn fat and calories – You can dream of getting back into shape or simply lead a healthy lifestyle by indulging in various fat-burning exercises with a slam ball.
- They can be used for your full body – Apart from the overhead throws, you can also use these balls to get a full-body workout.
- They are great for building functional strength – As slam ball workouts target everyday movements, you can expect a significant improvement in overall fitness, including enhanced joint mobility.
- They are versatile – You can incorporate slam ball in various exercises, including overhead throws, burpees, push-ups, lunges, squats, planks, and much more.
- Everyone can use them – Slam balls are available in different weights from 2 kgs to 30 kgs. So, if you’re a beginner or a fitness pro, slam balls can benefit all types of fitness enthusiasts.
- They are very easy to use – If you’re a beginner, start with a lightweight ball and gain mastery over it. Using slam balls is not at all complex. All you need is to put all your energy into the workout while focusing less on the form.
Increase Your Muscle Power With This Slam Ball Workout
The workout mentioned below is tough and demands you to be cautious. While a slam ball is not made of steel, it still can pose a risk if you mishandle it.
If you’re a beginner, it is recommended to start with a 14 lb. or 16 lb. ball. If you’re a fitness pro, you may probably start with a 20 lb. slam ball.
Follow the instructions carefully and do the workout stepwise, as mentioned below.
If the exercises are labeled A and B, they are supersets and need to be done without stopping in-between.
Squat Throw to Sprint
This includes 3 sets with 5 repetitions and 1 minute of rest between these sets.
Begin by standing over the ball in a way that it is in between your feet. Make sure that your feet are shoulder-width apart. Now, pick the ball by squatting, and bring it up to your chest height while squatting back up. Keep moving the ball upward until you make a 45-degree angle.
Then, jump forward at the same angle while throwing the ball with force. As soon as you land, sprint forward according to the ball’s landing position and repeat the same thing.
This includes 3 sets with 5 repetitions.
After the first set, stand with your feet shoulder-width apart while placing the ball between them. Now, try to pick up the ball while squatting down and raise it while throwing it vertically.
Try to throw the ball as high as you can.
Next, extend your hips and squat explosively in a way that you’re able to jump and even reach your tip of the toes.
This includes 3 sets with 5 repetitions and 1 minute of rest between supersets.
Stand in the same position as mentioned for the first set only with a difference of placing the ball slightly in front of your feet.
Squat downwards, pick the ball, and hold it on the sides so that your palms are facing inwards.
Stand, bring the ball above and a bit behind your head. Now, smash the ball into the ground while pushing your hip backward.
Reverse Lunge to Chest Pass
This includes 3 sets of 5 repetitions for each leg.
Put your feet together while standing and place the ball on your chest.
Progress into a reverse lunge and throw the ball against a wall as soon as you are at the starting point.
Go forward with your momentum while making a throw.
Overhead Straight Leg Sit-Up
This includes 3 sets with 10 repetitions and 30 seconds of rest between these sets.
Lay down while facing upwards. Extend your arms fully and hold the ball above your chest. Now, start performing a sit-up in a way that your heels remain on the ground.
As you ascend to a seated position, make sure that the ball is vertically above your chest and head. Now, return to the original position.
Split Squat to Lateral Pass
This includes 3 sets with 5 repetitions for each side.
You may consider performing this set with a partner or a wall. Keep your left leg in front and right leg behind you. Hold the ball on your right side at your waist height.
Now, start doing a split squat. Throw the ball to your right side once your right leg is just an inch above the ground. Squat back upwards.
That’s one set. Repeat the same for the other side.
This includes 3 sets with 50 repetitions and 30 seconds of rest between supersets.
Sit by bending your knees and touching your heels on the ground. Lean your upper body at a 45-degree angle with the ground.
Now, start touching the ball near one of your hips. While holding the ball, twist your upper body so that the ball is on the other side.
Front Lunge to Facing Side Pass
This includes 3 sets with 5 repetitions for each leg.
This resembles a normal front lunge, with the only exception that you’ll begin with your torso twisted to the side while holding the ball underhand in front of your torso.
Now, take a step ahead with your other leg and throw the ball to your partner while bringing your body to a neutral position.
Stay in the squat position while your partner returns the ball to you. Then, power yourself back upward.
Holding Ball with Opposite Limbs
This includes 3 sets with 8 repetitions for each leg and 30 seconds of rest between supersets.
Lay down straight and position the ball between your left hand and right knee.
Now, extend your free limbs out to your sides and bring them near the ball in a way that they can hold it. Extend the other limbs at this time.
Explosive Walk-Over Push-Ups
This includes 3 sets with 8 repetitions for each side.
Go into your push-up position while placing one hand on the ground and the other on the ball. Keep your feet a bit wider than you keep while doing a normal push-up.
Support your body on the grounded hand while lowering yourself to the push-up position, and then push with the same hand so that you explode upwards.
As a result of this, your grounded hand will be on the ball while the other hand will be on the ground on the other side.
Reaching Single-Leg Deadlift
This includes 3 sets with 8 repetitions for each side and 30 seconds of rest between supersets.
Stand with your knees slightly bent while holding the ball at chest level. Transfer your weight to one leg and twist at your hips in a way that you’re able to raise your free leg while lowering your body.
Doing so will land you in a position wherein your free leg will be parallel to the floor. Hold and get back to the original position.
Following these exercise sets may seem difficult at first, but you’ll gain mastery and feel a significant difference in your body with time. So, are you ready to give it a try?