Killer leg routine: 5 slam ball exercises that will jack your lower body
Let’s be real, when it comes to physical exercise, there is a Grand Canyon-wide gender gap around the topic of leg day. Guys don’t like it, girls seem to focus a lot on that to the cost of upper body exercises. However, what if we could strike a compromise and make a killer leg routine fun (and effective) for everyone?
In case you finally want to stop skipping leg day, or rather get your whole body moving, you need to learn these 5 slam ball exercises, which must be from now on into your killer leg routine.
1. Slam ball walking lunges
This exercise with the slam ball is a combination of classic walking lunges and “slams”. Thus, it is a perfect exercise for a mixed killer leg routine, as it combines shoulder, hips, buttocks, quadriceps and hamstrings training.
Grasp the slam ball by holding it close to your chest and, starting from a standing position, lunge forward. Take a wide enough step to finish the lunge with both knees bent at right angle and with the front knee parallel to the heel. At the same time, while the weight is being transferred to the front leg, slam the ball in front of you.
To do that, lift the ball up to the top of your head and throw it energetically to the ground (in front of your feet). Then, grab the slam ball and move on with the next lunge. You can adjust the intensity of the exercise with the slam ball by adding the slam at every step, or by alternating every three steps to a slam ball slam. But then again, if you want a proper killer routine, you need to push yourself to the utmost of your skills.
2. Glute bridge with slam ball
From a supine position, for this exercise with the slam ball, place your feet on the ground, flexing your knees. Relax your head and shoulders on the ground and position your arms along your hips. Hold the ball between your knees to stimulate the work of your adductor muscles.
Squeeze your buttocks and, pressing strongly on your heels, lift your pelvis off the floor to create a single line that joins your shoulders to your knees, continuing to exert pressure on the slam ball. To make it like a real killer routine, return to the starting position without ever losing control of the abdomen, which must preserve the alignment of the spine throughout the exercise with the slam ball.
3. Wall sit
As simple as it is exhausting, the wall sit can be made with an overload given by the slam ball resting on the legs. To perform this exercise with the slam ball, rest your back against the wall and bend your knees up to 90°, so to have your tibias perpendicular and your thighs parallel to the ground. During this exercise, try to unload the weight of the slam ball onto your feet, relaxing shoulders and arms.
Keep this position for as long as possible by making sure your back adheres well to the wall. The heavier the slam ball you choose, the better the killer leg routine you are having!
4. Squat jump
The squat is by default the king of killer leg routine. Therefore, what better way to make this exercise even more intense than by adding a jump? In this squat variation, you can work a lot on power and train your legs effectively.
Grab the slam ball as you like, either holding it in your hands or literally embracing it to get it closer to your body. Start this exercise with the slam ball by squatting and as soon as you reach the bottom position, quickly extend your legs and pelvis to make a vertical jump.
Don’t be in a hurry to do the repetitions one after the other: focus on a safe landing and always absorb the impact with the ground by bending your knees slightly and starting over each time. The heavier the slam ball is, the more difficult and tiring it will be to reach great heights in the jump.
5. Single leg slam ball
If you want to spice up your killer leg routine with some stability exercise, you can try some exercises standing on one leg. The single leg slam ball “slam” is one of them. The execution of the movement remains the same as a regular slam ball slam: grab the slam ball from the ground, lift it and take it up to the top of the head while remaining balanced on one foot.
With a single explosive gesture, throw the slam ball to the ground trying to maintain balance without immediately resting the other foot. Compared to classic slam ball, you’ll feel the stabilizing muscles of your ankle, knee and pelvis working much harder.
You decide when to change each slam’s limb, always ensuring a little recovery between one slam and another, or whether to perform a number of repetitions per leg and then repeat with the other. Given the complexity of this exercise with the slam ball, choose a weight that is significantly lower than that usually used for the classic slam ball. Or else, crank those legs up and feel the burn of a truly killer leg routine.
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