Effective Slam Ball Exercises For Full-Body Fitness

Written by Elizabeth Brown

When using a slam ball, you don't just have to think about throwing. Outside this gravity exercise, there are quite several exercises you can as well engage yourself in. And there are many different muscle groups to train. If you are smart about it, you can train your entire body with it. Because the slam ball comes in different weights, you can build up the intensity.

well-known Slam Ball exercises

The ball slam

This is without a doubt the most famous slam ball exercise. It is very simple. Keep your legs bent stand with your back straight and tighten your core. Then grab the ball and raise it above your head with slightly folded arms. Then throw the ball on the ground in front of you as hard as possible. Repeat this a few times.

well-known Slam Ball exercises

The slam ball is a clever mix of wall ball and smash Ball to perform throwing exercises. Weighted and designed with a thick and resistant developing material, the slam ball allows you to perform multiple throwing exercises for physical conditioning.

Depending on the type of exercise, it works the muscles of the arms and back, from the abdominal to the calves. With it, it is possible to perform Bulgarian squats, slam burpees, or even the bear walk. If you are looking for balls to develop power and explosiveness, definitely try the giant ball category.

Russian twist

Sit on the floor and stretch your body at an angle of about 45 degrees. It is more comfortable if you use a fitness mat for a softer surface. Hold the ball with both hands and make sure you sit so that you make a V with your thighs. Now move the ball from left to right while your torso moves along

Slum ball Burpees

With a slam ball burpee, you do almost the same thing as with a normal burpee. Only here you have the ball in your hand. When you come up, take your ball up with you in your jump. Then you slam the ball on the ground in front of you and use the slam ball for balance during your push-up.

Squats and upward throw

With a squat and upward throw you immediately do a more intensive workout. This basics are quite simple, you do a squat while holding the ball in your hands. As soon as you come back up from your squats, through the ball straight up into the air and cash it again. Then you do a squat again with the ball in your hands and repeat this a number of times.


Position your feet separately away from each other and slightly bend your knee. Hold a slam ball with both hands with your arms extended. Start by holding the ball low next to you as you rotate your waist.

And now explosively lift the ball above your shoulders to the opposite side of your starting position. Do this for a few more times, then switch sides.

Also Check: 10 Effective Cable Workouts For Maximum Muscle Growth

Slam ball which muscles?

Various muscle groups can be trained with a slam ball. Because you have trained the ball at a high intensity, your heart rate increases faster. This will help you develop more muscle strength.

This makes the slam ball perfect for HIIT training (High Intensity Interval Training). Below you will find an overview of the most common muscle groups that you will train with a slam ball: 

  • Shoulders
  • Above back
  • Biceps
  • Chest
  • Core
  • Hamstring
  • Quadriceps

Furthermore, to prevent injuries and to achieve the best results, it is important that your technique is good. You shouldn't just throw the ball around. It is important that you maintain your form pay attention to your movement, and continue to tighten your muscles where necessary.

Three types of popular weight balls compared

In the sports World, there are different types of weighted balls. The three most famous ones are medicine ball, wall ball, and slam ball. Each type comes in different types. Sizes and weights. Below we briefly list the differences:

1. Medicine ball 

The medicine ball is almost the best-known and most common of the three. The medicine ball is harder than the other types of ball and can be used for both strength training and rehabilitation. A medicine ball comes in different colors and weights, with the lightest variant 1 kg, and the heaviest 5 kg.

2. Slam ball

A slam ball is the favorite of avid athletes. Its robust appearance and virtually indestructible material make it perfect for explosive workouts. Because a slam ball is made of soft rubber and filled with sand, the ball does not bounce. This allows you to throw the ball almost anywhere and the ball remains intact.

3. Wall ball 

You will mainly see a wall ball in the cross-training world. A wall ball is relatively larger than a medicine ball or slam ball. This auto means that the ball has greater air resistance, making it heavier to throw. You use a wall Ball by, for example, throwing it as high as possible, engaging a wall, and then catching it again.

A wall ball is made of softer material than a slam ball or medicine ball and can therefore absorb shock better. The wall ball comes in two weights: 6 and 9 kg.

Would you like to read more about the differences between these three boys? Then try to do your personal research in order to learn more about these three types of slam ball exercises.

Read More: Biceps And Triceps Which Is Stronger? Unveiling The Dominance


One thing is for sure, the variations are endless with slam ball. The ball is ideal for novice and experienced athletes. The ball is made for explosive exercise with a very high density. And because of the different muscle groups that can be trained, the slam ball is perfect for a full-body workout. The wide range of different weights allows you to build up your intensity. For example, start with 3 kg and work your way up to 12 kg


  • Carson V, Rinaldi R, Torrance B, Maximova K, Ball G, Majumdar S, Plotnikoff R, Veugelers P, Boulé N, Wozny P, McCargar L, Downs S, Daymont C, Lewanczuk R, McGavock J. Vigorous physical activity and longitudinal associations with cardiometabolic risk factors in youth. Int J Obesity (Lond) 2014;38:16–21. [PubMed]
  • Bea J, Blew R, Howe C, Hetherington-Rauth M, Going S. Resistance training effects on metabolic function among youth: A systematic review. Pediatr Exerc Sci. 2017;29:297–315. [PMC free article]

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.

Learn More

Leave a Comment