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Try 7 Slam Ball Exercises for a Full Body Workout

Try 7 Slam Ball Exercises for a Full Body Workout

Slam Balls are one of the most versatile and durable tools you can add to your Home or Garage Gyms. Slam Ball allow for a wide range of exercises, ranges of motion, and movement speeds that cannot be achieved with traditional gym equipment. Slam Balls can be especially useful for developing your ability to generate a lot of force, aka POWER.

Slam balls are a great tool for full body workouts, they allow for a vast range of exercises. Allowing you to develop multiple muscle groups; all this whilst producing more power, increasing your heart rate and burning more calories.

Picking up a slam ball can utilize the same muscles as more complex weightlifting moves. Plus, the fact that it’s a relatively unstable object forces you to adjust on the fly, especially as you rest the ball on one shoulder or another. Also, since it doesn’t do damage when it hits the floor, it’s the only piece of gym equipment that you can actively hurl at the ground without worrying of damaging it.

Here is the exercise list:

Slam Ball Push Ups


Slam Ball Push Ups

Get into a standard push up position with your hands placed on the Slam Ball. Your body should form a straight line from your ankles to your shoulders.

Lower your body until your chest nearly touches the ball. Pause then push yourself back to the starting position.

Slam Ball Alternating Hand Push Ups


Slam Ball Alternating Hand Push Ups

Start in standard push-up position with one hand on the floor and the other hand on top of the slam ball.

Lower your torso towards the floor. Pause and press back up to the starting position.  You can either roll the slam ball towards other hand or more your torso over the ball to make it more challenging.

Slam Ball Cleans

Slam Ball Cleans

A staple exercise for Crossfitters

Position yourself in a standard deadlift position with your feet just outside shoulder-width. Place the Slam Ball on the ground between your feet. Squat down with your hands outside the ball and arms perpendicular to the ground.

Begin coming up from the squat and pushing your hips forward so that you are standing straight, then immediately, all in one motion, shrug your shoulders.

Immediately following the shrug, squat down and allow your hands to come under the ball so that the ball is at head level. Finish the movement by coming back up from the squat so that you are standing straight.

Slam Ball Slams


Slam Ball Slams

Take your Slam Ball and stand with your feed placed a bit wider than shoulder width. Grab The Slam Ball and place it above your head with your arms slightly bent.

Stretch and try to reach as back as you can, then swing your arms forward and slam the ball against the ground as hard as you can!

Grab the Slam Ball back from the floor and repeat. Slam Balls are normally filled with iron sand preventing any bouncing or rolling and will last 100s of throws.

Slam Ball Goblet Squats


Slam Ball Goblet Squats

Stand up straight and hold the Slam Ball between your hands. Then squat down until your hamstrings are on your calves. Once you get to the bottom of the squat, pause and use your elbows to push your knees out. Return to the starting position and repeat.


Slam Ball Overhead Lunges

Stand tall, holding the slam ball directly over your head with your arms fully extended. Proceed to step forward, gently making sure sure to keep the shin of your front leg vertical Step back up to the original position and repeat.


Slam Ball Ground to Shoulder

Set yourself up to pick the Slam Ball off the ground. Pick it up to load yourself in a squat position, and then roll the ball up to your shoulder as your legs and hips extend.


Are you looking for some Slam Balls to add to your Garage Gym?


We at Shogun Sports offer solutions for all fitness enthusiasts regardless of the experience level. The Shogun Sports Slam Ball are available in different weight options 15, 25 and 40 LBS.


These rubberized, dead-bounce Slam Balls can benefit athletes of any size and skill level, and they’re versatile enough to use as wall balls or for traditional medicine ball exercises, as well.



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