Slam Ball

Introduction

The Slam Ball is a cathartic and devastatingly effective exercise that involves slamming a heavy ball to the floor with maximum power. Using a specific slam ball (non-bouncing), this exercise develops upper body power, core strength, and cardiovascular endurance. It is also an excellent stress management and energy release tool.

Muscles Worked

Deltoids and trapezius lift the ball. Latissimus dorsi and abdominals propel it toward the floor in a flexion movement. The entire core contracts violently during the slam. Hip flexors assist. Quadriceps and glutes work to pick up the ball.

Step-by-Step Execution

1. Starting position: Stand with feet shoulder-width apart, slam ball on floor.
2. Pick-up: Squat to grasp the ball, flat back.
3. Lift: Rise and lift ball overhead in full extension, rise onto toes.
4. Slam: Violently contract abs and lats to slam ball to floor just in front of feet.
5. Chain: Squat to pick up and repeat immediately.

Recommended HIIT Protocol

• Classic sets: 4 x 10-15 reps, 60 sec rest.
• Tabata: 20 sec on / 10 sec off x 8 rounds.
• EMOM 10: 8 slams per minute.

Safety

• Use a SLAM ball: Never a bouncing medicine ball.
• Full extension at top.
• Core-driven slam: Not just arms.

Variations

• Rotational slam: Diagonal for obliques.
• Slam + burpee.
• Rainbow slam: Arc from side to side.

Target Audience

Suits all levels with weight adaptation (4-15 kg). Excellent for power, stress release, and HIIT conditioning.