Are you looking to spice up your workout routine and build functional strength? Slam balls are a fantastic tool for beginners that can help you develop power, coordination, and endurance. In this blog post, we’ll explore what slam balls are, their benefits, and a variety of beginner friendly exercises that will help you get started on your fitness journey.
What is a Slam Ball?
A slam ball is a heavy, durable ball specifically designed for high-intensity workouts. Unlike traditional medicine balls, slam balls have a rugged exterior that absorbs impact, making them ideal for slamming movements. They come in various weights, typically ranging from 10 to 50 pounds, allowing you to choose one that suits your fitness level.
Benefits of Slam Ball Workouts
-
Full-Body Engagement: Slam ball workouts engage multiple muscle groups, including your core, arms, legs, and back, providing a comprehensive workout.
-
Improved Power and Explosiveness: The explosive nature of slam ball exercises enhances your overall power, making it beneficial for athletes and those looking to improve their sports performance.
-
Enhanced Coordination and Balance: Many slam ball exercises require coordination and stability, helping to improve your balance and functional movement patterns.
-
Versatile Training: Slam balls can be used for a variety of exercises, allowing you to mix up your routine and keep workouts exciting.
Getting Started with Slam Ball Workouts
Basic Warm-Up Routine
Warming up is crucial to prevent injuries and prepare your body for intense workouts. Here’s a simple warm up routine:
-
Jumping Jacks: Perform 30 seconds of jumping jacks to get your heart rate up.
-
Arm Circles: Stand tall and extend your arms to the side. Make small circles for 30 seconds, then switch directions.
-
Leg Swings: Hold onto a wall or sturdy surface for balance. Swing one leg forward and backward for 15 seconds, then switch legs.
Beginner Slam Ball Exercises
Here are five beginner friendly slam ball exercises to help you start strong:
1. Slam Ball Slams
- How to Do It: Stand with your feet shoulder width apart, holding the slam ball above your head. Engage your core and slam the ball down to the ground as hard as you can. Catch it on the bounce and repeat.
- Reps: 10-15 reps
2. Slam Ball Squats
- How to Do It: Hold the slam ball at chest level with both hands. Stand with your feet shoulder-width apart and lower into a squat, keeping the ball close to your chest. Stand back up to the starting position.
- Reps: 10-15 reps
3. Slam Ball Russian Twists
- How to Do It: Sit on the floor with your knees bent and lean back slightly. Hold the slam ball with both hands at your chest. Rotate your torso to the right, bringing the ball beside your hip, then rotate to the left. Keep your core engaged throughout.
- Reps: 10-15 reps per side
4. Slam Ball Overhead Press
- How to Do It: Stand with your feet shoulder-width apart, holding the slam ball at chest level. Press the ball overhead, fully extending your arms. Lower it back to your chest and repeat.
- Reps: 10-15 reps
5. Slam Ball Burpees
- How to Do It: Start standing, then drop into a squat and place the slam ball on the ground. Kick your feet back into a push-up position, do a push-up, then jump your feet back to the squat position and slam the ball down.
- Reps: 5-10 reps
Cool Down and Stretch
After your workout, cooling down and stretching is essential for recovery. Here’s a quick cool-down routine:
-
Child’s Pose: Kneel on the ground and sit back on your heels, reaching your arms forward on the floor. Hold for 30 seconds.
-
Standing Quad Stretch: Stand on one leg and grab your opposite ankle, pulling it towards your glutes. Hold for 15-30 seconds on each side.
-
Seated Forward Bend: Sit with your legs extended, reach for your toes, and hold for 30 seconds.
