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Fitness - Slam Ball Workout

Updated: Jun 9, 2019

It’s always good to switch up your routine, so today I’m putting aside my free weights and picking up a slam medicine ball. It’s great for an indoor workout and easy to travel with to take outside. Here are 3 moves you can try.

Slam ball workouts are great for developing power, strength and speed.

#1 - Overhead slam: Stand feet shoulder distance apart and core engaged. With ball in both hands, lift your arms overhead and throw the ball onto the ground in front of you as hard as you can. Squat down and pick up the ball (lifting with your legs and not your back!), lift it back up over your head and repeat 10 times.

#2 - Russian Twist: Sit on the floor, both legs bent in front of you about hip width apart. Lean back at a 45 degree angle. Hold the ball in both hands at your chest, then twist to one side, lowering the ball to the ground. Rotate toward the other side, bringing the ball up higher to prepare to slam it down. Throw the ball onto the ground on the opposite side. Repeat for 10 throws on each side.

#3 - Rolling push-up: Get in push-up position with one hand on the ball and the other on the ground. Bend elbows and lower your chest to the floor and then push-up to the start position. Roll the ball over to the other hand and repeat. Complete 10 pushups total.


Repeat these three moves 3 times!


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