As with other exercises in the gym, choosing the right weight for
your slam ball workout can feel a tad intimidating. If you are
looking to develop power, choose a moderately heavy slam ball
paired with an explosive exercise, suggests Yuen. For power, try to
slam the ball as fast and as hard as you can for three to five
repetitions, then rest for two to three minutes. If you can’t get
to a gym, you can buy a slam ball or a range of slam balls. They’re
an affordable piece of exercise equipment.
If strength is your goal, pick a slam ball that you can lift for
five to 10 repetitions and choose an exercise that would ordinarily
require a barbell or dumbbell. “Due to the shape of the ball, these
exercises will require additional muscle recruitment for stability
and coordination,” says Yuen.
Here, Yuen offers a workout for three different areas of focus:
power, strength, and endurance. Before you get to it, remember:
start slow. “It’s important to start slow to get a good feeling for
the exercise form and how the coordination differs when using a
slam ball,” he says. “The faster you move, the more force you
produce, and this has the potential to increase the risk of
Rotational Chest Pass
Try: Four sets of three to five repetitions.
Do it: Stand so that your body and a wall create a 90-degree angle,
holding a slam ball with both hands at chest level, elbows flexed.
Contract your glutes and rotate your body quickly and explosively
toward the wall, pivoting your back leg as your body turns. Use
your entire upper body to push the ball toward to the wall as hard
as possible, releasing it. Be prepared to react quickly! Catch the
ball and repeat.
The expert says: “This exercise generates total body power as you
drive through the floor, rotate the hips and chest pass the ball
into the wall. The goal is to generate as much power as possible,
so choose a moderately heavy ball and perform three to five
repetitions per set. If you feel fatigued or if your power output
decreases, rest for two to three minutes or until you are fully
Try: Four sets of three to five repetitions.
Do it: Hold a heavier slam ball against your chest with your back
straight and core muscles engaged. The ball will pull you forward
throughout the squat, so your core muscles will be working extra
hard throughout. Lower down toward the floor until your thighs are
below parallel. Push through the heels to return to the starting
The expert says: “Since you have to support and squeeze the ball
with your palms, your chest, biceps, and forearms have to work as
well, turning a squat into a total-body strength exercise.”
Try: One minute of walking; rest one minute; repeat four times.
Do it: Hug a lighter slam ball against your chest with your hands
gripped together, your back straight, and your core muscles
engaged. Keep this controlled posture as you walk across the gym,
seeing how many laps you can get.
The expert says: “This exercise will increase your ventilation and
heart rate while also training the endurance of your leg and core
our slam balls are 50% thicker than our standard slam balls, and
also come with a reinforced air valve. Super strong and capable of
withstanding thousands of slams! Slam balls are used for exactly
what it sounds like--slamming them on the ground! Normal medicine
balls or wall balls can't take that kind of abuse, but the Minhuan
Slam Ball is designed to be thrown to the ground thousands of times
without breaking. with sand inside for weight.
While the "ball slam" movement is very popular in Cross
Training/HIIT workouts, it is also a great way to train for almost
any sport because of the explosive full body movement behind
slamming them down and picking them up quickly. You get the cardio
benefit of the lighter weights, and the strength and cardio on the
heavy balls. Whether it be for MMA, football, wrestling, or just
general athletic training, slam balls will provide magnificent
results by incorporating them into your training. There is some
give to the balls, so your grip is being challenged, along with
your core, posterier chain, and arms... a full body workout! Also a
great stress reliever after a long day at work!
What size slam ball should I use? Well, this is dependent on your
strength, but generally speaking, we see females in the 10lb to
25lb range, and males in the 20lb to 40lb range. Kids and beginners
do great on a 10lb slam ball, while a fairly strong male should be
able to handle a 30lb slam ball just fine!
Minhuan Slam Balls come with a full 1 year warranty for home use
and 6 months for commercial use. Like a tire on a car, slam balls
are a consumable good and will occasionally need to be replaced.