The power of slam balls in weight training — why you should add them to your routine

Slam balls (medicine balls) are a popular and effective tool for weight training, offering a great way to target multiple muscle groups while improving both strength and cardiovascular fitness. Known for their durability to withstand high-impact exercises, slam balls deliver a full-body workout that enhances your routine. The long-lasting equipment makes them reliable in your gym space for you to smash all your fitness goals! 🏋️‍♂️

In this blog, we’ll explore the benefits of incorporating slam balls into your training and provide a guide to help you use them effectively for your next workout.

What are slam balls?

Slam balls are heavy-duty rubber weights filled with sand, used for high-intensity workouts. They pair greatly with both weight training and cardio to provide you with a dynamic way to tone your body. Being versatile makes them suitable for a variety of exercises, adding depth to your workout routine.

Versatile. Ideal for high-impact exercises, slam balls can be thrown, slammed or carried to challenge your entire body!

Durable. Built to withstand rigorous use, slam balls are designed to handle forceful collision with the floor or wall without any damage.

Compact. Despite their heavy weight, slam balls are small enough to be easily stored in the corner of your gym (even with the heaviest weights). If you’re working with limited space, our gym design service can help you plan your setup to accommodate your equipment.

Benefits of using a slam ball

Target your full body. While slam balls are often associated with cardio, they are great for full-body strength training as well. Many people default to dumbbells, barbells and kettlebells, but slam balls can engage your core, shoulders, arms and legs with simple yet powerful movements. Using these in your workout routine can add a dynamic element to your exercises, helping with strengthen and toning.

Improve strength and functional fitness. Slam ball exercises often involve explosive movements that are perfect for improving strength, speed and overall fitness. These exercises help increase power and muscular endurance, making them ideal for athletes looking to improve their performance in their respective sports.

Cardio and fat-burning. High-intensity interval training (HIIT) or circuit training is a great way to boost your cardio fitness. Even 30-minute sessions, three times a week, can significantly enhance your fitness levels and help burn fat. Using supersets in your training is ideal if you have little time available for workouts and will lead to noticeable improvements in your physique over time.

Choosing the right slam ball

Selecting the right weight and size can be difficult, especially if you’re new to using them. Here are some tips to help you make the right choice.

Start light. It’s always a good idea to begin with a lighter weight, particularly if you’re new to using them. As you build strength, you can gradually increase the weight.

Consider the exercise. If you plan on performing exercises with slamming or throwing exercises, you’ll likely want a heavier weight to increase the intensity. For core or ab-focused exercises, a lighter slam ball may be more appropriate.

Since slam balls are sand-filled, they won’t bounce when thrown, making them more challenging and increasing your work rate. This added difficulty also helps improve stamina, making them excellent for sports training and your overall fitness.

Common mistakes to avoid when using slam balls

Even though slam balls are a fun and effective way to exercise, it’s important to use them correctly to avoid injury and maximise results. Here are some common mistakes to watch out for.

Poor form. When performing the exercises, especially throws, always maintain a strong, stable posture. Keep your back straight and engage your core to prevent strain.

Not using the right weight. Choosing a weight that’s too heavy can cause poor form and limit your range of motion. Start with a lighter ball and build up the weight as your strength increases. A great way to understand when to increase the weight is by tracking each workout — the amount lifted and how many reps were performed.

Neglecting warm-up. Because slam ball exercises are intense, it’s important to properly warm up before jumping into high-intensity movements to prevent injury.

How to incorporate slam balls into your weekly routine

Here’s an example of a weekly workout routine that can help you build strength, tone and improve your cardiovascular fitness.

Workout 1. Full-body strength workout — explosive exercises to target shoulders, core and other muscle groups.

Workout 2. Cardio and HIIT circuit with slam balls. Alternate between slamming and other exercises.

Workout 3. Core-focused workout — keep the movements controlled with lighter weight. Perform exercises like Russian twists, sit-ups and overhead slams.

While slam balls might not be your first thought for strength training, they really do provide a versatile way to build strength and endurance — the benefits are undeniable. Whether you’re an athlete looking to enhance performance or seeking to add variety to your fitness routine; shop slam balls today and unlock their full potential to help you achieving your fitness goals.

Start training now! 💪

👉 Available in sizes from 6kg - 28kg.