If you're looking to spice up your exercise regimen with some fun (and a bit of a grunt), you've come to the right place. Today, we're diving into the nuts and bolts of slam ball exercises that will make you sweat.
How To Use a Slam Ball
Let’s roll through some fantastic exercises that will revamp your fitness routine from zero to hero in no time!
1. Ball Slams
This explosive move is great for building strength and releasing any pent-up stress (who doesn’t have that, right?).
- Stand with your feet shoulder-width apart.
- Grab the slam ball with both hands and lift it above your head.
- Rise onto your toes as you reach the peak.
- Now, slam the ball down on the ground as hard as possible.
- Squat down, pick the ball up, and repeat.
2. Chest Throws
Feel like throwing something? Channel that energy into a chest throw.
- Stand facing a wall, about an arm's length away, holding the slam ball at chest level.
- Push the ball forcefully from your chest, throwing it at the wall.
- Collect the ball, reset your stance, and repeat.
3. Over-The-Shoulder Tosses
Get ready to check that ball over your shoulder like last year's bad fashion sense.
- Stand with your feet hip-width apart, holding the slam ball at your waist.
- Squat down slightly, then explosively stand up and toss the ball over your shoulder.
- Make sure to alternate shoulders and keep your core tight.
4. Weighted Goblet Squats
Who needs a goblet of wine when you can have goblet squats?
- Hold the slam ball with both hands close to your chest.
- Stand with your feet shoulder-width apart.
- Squat down, keeping your back straight and knees behind your toes.
- Push through your heels to return to the starting position.
5. Weighted Sit-Ups
Abs of steel, here we come! Use a sit-up mat if you have low back discomfort.
- Lie on your back with your knees bent, holding the slam ball on your chest.
- Perform a sit-up, keeping the ball close to your chest.
- Lower yourself back down and repeat.
Pro Tips for Slammin' Success
- Choose the Right Size: Like picking the right dance partner, make sure your slam ball is just the right size for your strength and workout type.
- Avoid the Rough: These balls might be tough, but abrasive surfaces are their kryptonite. Stick to smooth surfaces like rubber flooring to keep your ball going strong.
- Keep It Controlled: When slamming the ball, control is key. Make sure to maintain form to prevent injuries and make the most out of each slam.
- Mix It Up: Combine these exercises into circuits for a full-body workout that keeps you and your muscles guessing.
Final Thoughts
Using a slam ball in your workouts isn’t just about hurling weight around; it’s a fantastic way to build strength, improve coordination, and add a layer of fun to your fitness routine. So, grab a slam ball and make those workouts count!
