Slam Balls: An Underrated Addition to Your Workout Routine

Sporty young woman working out using a black slam ball outdoors.

When it comes to functional fitness and explosive workouts, few tools can match the ease and versatility of slam balls. This simple piece of equipment is designed to be slammed, thrown, and heaved in a variety of movements to enhance strength, power, and cardiovascular endurance. In this post, we’ll explore what slam balls are, their health benefits, and how to include them into your fitness routine.

What Are Slam Balls?

Slam balls, also known as dead balls, are heavy, weighted balls typically filled with sand or other dense materials. Unlike traditional medicine balls, slam balls are designed for one primary purpose – to be slammed forcefully against the ground or a wall. NC Fitness slam balls are available in black with the weight clearly identifiable. Starting at 4kg and up to a hefty 75kg, there are plenty of options for different fitness levels to find the right resistance for your fitness journey can go from strength to strength with our slam balls. Our range is incredibly durable, and are manufactured with a textured rubber outer shell that makes for easier catching and gripping. The ball doesn’t bounce so it won’t roll away from you! We also have a ball rack for sale, with three tiers providing plenty of space for all the slam balls in your gym.

Young fitness woman standing with a black slam ball in studio against a blue background.

Benefits of Slam Balls

  • Full-Body Workout: Slam balls engage multiple muscle groups in your body, including core, shoulders, arms, legs, and back. Exercises like overhead slams, rotational throws, and wall slams require a coordinated effort from these muscle groups, making slam balls a fantastic tool for full-body conditioning.
  • Cardiovascular Endurance: Incorporating high-intensity exercises with slam balls into your routine elevates your heart rate, leading to improved cardiovascular fitness. Slam ball workouts can be both challenging and effective for burning calories and increasing stamina.
  • Enhanced Power and Explosiveness: The act of forcefully slamming a ball to the ground or against a wall develops explosive power in your muscles. This power transfer is particularly beneficial for athletes in sports that require quick bursts of strength, such as basketball, football, or martial arts.
  • Variety and Creativity: With slam balls, your workout options are nearly endless. From traditional slams to complex rotational throws and partner drills, you can keep your workouts fresh and exciting, preventing boredom and plateaus in your fitness journey.
  • Low Impact: Slamming a ball doesn’t put the same stress on your joints as high-impact activities like running or jumping. It’s a great option to avoid excessive strain on your knees or ankles.

Muscular man exercising using a slam ball

Incorporating Slam Balls into Your Routine

1. Basic Slams: Stand with your feet shoulder-width apart, hold the slam ball above your head, and forcefully slam it to the ground. Squat to pick up again and repeat.

2. Wall Slams: Stand facing a sturdy wall like concrete or brick, hold the slam ball at chest height, and explosively throw it against the wall, pick up and repeat. This exercise combines strength and accuracy.

3. Rotational Throws: Stand sideways to a wall, hold the slam ball with both hands, and throw it against the wall while rotating your torso. This works your core and oblique muscles.

4. Partner Exercises: Slam balls are great for partner workouts, like passing the ball back and forth while performing various movements like crunches, adding an element of competition and camaraderie to your training.

5. Interval Training: Integrate slam ball exercises into high-intensity interval training (HIIT) routines for an effective, time-efficient workout that boosts both strength and cardio.

Slam balls are a fantastic addition to any fitness routine, offering a wide range of benefits from full-body conditioning to increased power and endurance. Whether you’re a seasoned athlete or just starting your fitness journey, incorporating slam balls can add variety and intensity to your workouts, helping you achieve your fitness goals faster and more effectively. So, pick up a slam ball, give it a try, and experience the dynamic benefits for yourself.