If your strength training is going well, add a new routine with a slam ball. Training with a slam ball will provide the benefits you've been looking for.
You've probably heard of or seen this type of training before. You may have even tried it, but without necessarily knowing how it's done or what its benefits are. That's why, from Bodytone We explain everything you need to know about it slam ball.
What is Slam Ball and how is it practiced?
The slam ball or ground ball throw is an exercise that consists of holding a medicine ball or crossfit ball with your hands raised to shoulder height and dropping it to the ground while bending your knees.
When the ball bounces on the ground, it's caught immediately, requiring considerable effort and resistance. The weight forces you to bend your knees and squat to pick up the ball. This type of movement works the core stabilizing muscles.
The medicine ball used for this exercise is not usually the same as the one used for wall throws, but rather a CrossFit slam ball, which bounces slightly less. The medicine ball is the perfect accessory and tool for working all the muscles in your body and building strength and cardiovascular endurance.
Advantages and benefits of training Slam Ball
Slam ball training allows us to develop power, strength, and speed. It's a workout that engages muscle groups throughout the body, not only providing positive results but also promoting greater muscle mass development. And if you believe the perfect balance lies in cardio and strength training, slam ball is an essential part of your routine.
Although it may seem like a very simple exercise at first, in practice it requires coordination and balance. Therefore, it's a workout that burns a large number of calories and increases our cardiorespiratory capacity.
The slam ball is one of the exercises called plyometrics, meaning it involves fast, intense, and powerful movements. The main goal of this type of exercise is to achieve maximum strength in a short amount of time. Therefore, training with the slam ball will take up little time but is very effective.
As with most CrossFit exercises, beginners should refine their technique to ensure they reap the benefits. One tip is to improve your squat technique before attempting this exercise. This will allow you to learn the correct posture and avoid mistakes.
Medicine balls, which come in different weights, are the best option to start in the world of slam ball, since once you get the hang of it, it will be very easy to increase the intensity of exercises and boost the power of your workouts.
As with all sports and routines, one of the main factors is motivation and consistency. Therefore, we recommend keeping track of the number of throws you can do in a minute. Using this record, we'll try to keep increasing your number, improving your posture and technique to stay motivated and strive for more.
Slam Ball Drills
If you're unsure which slam ball exercises to do, here are some of the most popular ones. Always start with the lightest weight and gradually increase it as you progress through the routines.
- Classic bounce throw. This is the one we described earlier: with the slam ball on the ground in front of our feet, we bend down to pick it up with our back straight and then lift it back above our head. We throw it again and catch it quickly. Keep in mind that the bounce is very low, so if we don't bend down quickly, it will be right on the ground. It will take more effort to lift it back up.
- Lateral. You've probably seen this one. It involves throwing the ball laterally against a wall while rotating your torso. You should use the rotation of your hips while pivoting your feet on the ground to achieve a powerful and properly positioned throw. This throw develops strength and defines the obliques, deltoids, and biceps muscles.
- Slam Ball thrusters. Performing thrusters with a ball doesn't require throwing, but rather maintaining tension and resistance while doing squats. This way, the quadriceps, abdominals, adductors, glutes, and hamstrings are activated and strengthened to a greater extent.
- Burpee. Looking for a complete slam ball workout? Of all the well-known slam ball exercises, the burpee is the most demanding and effective. It not only activates endurance and strength but also improves coordination. The technique is the same as a regular burpee, but you throw the ball to the floor and perform the burpee with your chest resting on it. This exercise works your biceps, triceps, quadriceps, deltoids, abs, and glutes. Pretty comprehensive, huh!
Are you ready to put all these exercises into practice? With them, you're sure to achieve your goals and gain the strength and muscle endurance you've been looking for. Plus, these workouts can be done anywhere. At Bodytone, we encourage you to enjoy every workout. Let's get started!
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