5 workout exercises with the slam ball Vol.1

What better way to relieve the tension than to throw an object to the ground with all the energy you’ve got? The slam ball seems created specifically for this! The slam ball a rubber-coated ball with sand inside, which gives it the main feature of not bouncing off the ground.

The characteristics of this skilltool are ideal for power training: its shock resistance and easy handling make it perfect for training explosive gestures repeatedly.

Do it yourself: 5 exercises with the slam ball

Without further ado, let’s the exercises we are going to discuss in this first volume of “5 exercises with the slam ball”:

  1. Slam ball slam
  2. Rock and roll up
  3. Slam ball Russian twist
  4. Shoulder toss
  5. Half kneeling lateral slam
Slam ball slam

Slam ball slam


The word slam is intrinsic in the name of tool itself, so it is conceivable that the main exercise – which inspires many others – is the slam ball “slam“. As simple as it is effective, it consists of lifting the slam ball over your head and throwing it to the ground with an explosive gesture, trying to transfer as much energy as possible on the ball.

This exercise involves several muscle districts, as you go from a position of maximum extension to an opposite position of maximum flexion. However, the major work is at the level of the flexor muscles of the torso, rectum abdominal and other front muscles of the abdomen, which activate the core as a whole.


The possibility to express great strength in a short interval of time makes the execution of this exercise ideal for Power based workouts. During Brave and Mighty you can experience the slam ball slam with some variations (lateral slam or rotational slam) that stimulate the muscles of the trunk in different ways, strengthening your body in different directions, just like you would in situational sports, like basketball or volley.

Rock and roll up

Rock and roll up


The excellent grip and compactness of the slam ball make this tool practical to use as an overload for exercises that are often done with only body weight.

The rock and roll up is one of them: grab the slam ball with both hands, get down to the ground, roll backward with your back and using this swing rests your feet on the ground and get up quickly. On the one hand, the slam ball increases the workload for the exercise, on the other hand, it can be used to counterbalance your body weight and help you get back up.


This exercise requires good mobility on the joints of the pelvis and ankles, and with the practice, it will help your Agility development Boost classes, where you will train the muscles of the lower limbs and abdomen.

Russian twist

Russian twist


One way to train oblique abdominal muscles is to stimulate them from an isometric position of the abdomen and then create instability with lateral or rotational movements of the upper limbs. The oblique abdominal muscles should try to maintain the correct alignment of the trunk by counteracting the torsion created.

From a sitting position on the buttocks, with bent legs and raised feet, move the slam ball from the ground and throw it strongly to the sides of your body. The movement of the slam ball is what causes the lateral imbalance of the upper part of the trunk, which must be blocked by the abdominal muscles.


The Russian twist can be also executed with many other Skilltools, such as the kettlebell or the med ball, but using the slam ball allows you to generate more energy having the ability to throw the tool, thus creating even more instability. This exercise proposed in the Boost classes can be repeated consecutively for many repetitions thus training the resistance of the oblique abdominal muscles and trunk stabilizers.

Shoulder toss

Shoulder toss


To perform a shoulder toss, place the slam ball between your feet, flex your bust and legs to grab it while trying to curve your back as little as possible. Rest the slam ball on the thighs and extend your knees and pelvis, accompanying the ball all the way up to the shoulder; then drop the slam ball behind you and resume the movement from the beginning.


To avoid incorrect postures, make sure to create the right intra-abdominal pressure to ensure stability to the core before starting the movement. This exercise can be found in the Power and Stamina training blocks during the Brave class.

Half kneeling lateral slam ball

Half kneeling lateral slam ball


To isolate the core muscles more than the lower limb muscles, many exercises can be modified by performing them in a lunge position. For example, the slam can be transformed into a side slam half kneeling: place the slam ball on your knees on one leg, creating a 90° angle between the leg and thigh for the greatest possible stability, bring the slam from the ground above your head and throw it firmly against the floor on the side of your front leg.

The rotation required for the lateral throw stimulates the abdominal muscles (both the rectum for bust flexion and the oblique for twisting) together with the pelvic stabilizers, which are activated thanks to the instability created by the movement in the half-kneeling position.


The development of the core muscles and the stabilizers of the pelvis and lower limbs is mainly trained in the Brave and Mighty classes. Always focus on the correct technique of execution and try not to create wrong imbalances when you express maximum strength: if you learn the right movement, you can gradually increase the weight of the slam ball and train more intensely.

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