Slam Ball vs Medicine Balls + Exercises to Do

Exercise balls come in various forms, including slam and medicine balls, each serving distinct purposes. You've likely spotted them neatly arranged in your gym, varying in size and material. But what sets them apart? Perhaps you're mistakenly using a medicine ball for exercises that require slamming, or vice versa. 

If you're unsure about which ball to use for specific workouts, it's time to stop guessing. Explore our detailed guide to exercise balls to ensure you use the right one for each exercise.

Why Should the Exercise Ball I Use Matter? 

The key lies in the specific exercise you want to perform. Each type of exercise ball is crafted for particular uses. Misusing an exercise ball can lead to damage, splitting, or leaks. Every ball has unique features that make it ideal for specific movements and activities, so it’s important to utilize each one according to its strengths.

What's the Difference Between a Slam Ball and a Medicine Ball?

The slam ball, also known as a dead ball, is filled with sand and weighted explicitly for exercises that involve lifting and slamming it to the ground without causing it to bounce. The term "dead ball" comes from its ability to drop flat without rebounding. Slam balls have a tough rubber exterior and a soft, grippy surface, making them easy to handle. They are ideal for exercises that require lifting the ball overhead, holding it close to the chest for squats and jumps, and slamming it forcefully to the ground. The non-bouncing nature of a slam ball makes it perfect for these movements.

On the other hand, medicine balls are filled with air and feature a thick, durable rubber shell that gives them weight. Although they resemble a basketball in appearance and texture, medicine balls are significantly heavier and offer a slight bounce. Their smaller size than wall balls makes them easier to grip and throw with power. Medicine balls are excellent for partner drills involving long-distance throws or fast, repetitive bounces off a wall. 

Slam Ball Benefits

Slam ball workouts are enjoyable and incredibly versatile, yet they are also quite challenging. While there may be more effective tools for targeting specific muscle groups, the slam ball is ideal for fast and intense full-body workouts. If you’re focusing on burning calories and developing explosive power, you want to try a slam ball. 

Slam Ball Exercises

These are some of our favorite slam ball exercises. Keep in mind that you can still do some of these slam ball exercises with a medicine ball. 

5. Squat to High Throws

This exercise combines lower-body strength with explosive upper-body power. By throwing the ball as you rise from a squat, you engage your legs, core, and shoulders, making it an effective exercise for building strength, power, and coordination across multiple muscle groups.

Here’s how to do a Squat to High Throws:

1. Stand with your feet shoulder-width apart, holding the slam ball at chest level with both hands.
2. Lower into a squat, keeping your chest up and back straight.
3. As you push through your heels to stand up, use your momentum to throw the ball up with force.
4. Catch the ball as it comes down and immediately lower back into a squat for the next repetition.

4. Slams

A powerful full-body exercise, slams primarily target the core, shoulders, and arms. The explosive movement of slamming the ball to the ground not only builds strength but also provides a cardio challenge, helping to improve overall power and endurance. You can do slams with a medicine ball or a slam ball. 

Here’s how to do a Slam:

1. Stand with your feet shoulder-width apart, holding the medicine ball with both hands.
2. Raise the ball overhead, fully extending your arms.
3. Engage your core, and while bending at the hips to keep your back flat, forcefully slam the ball down to the ground as hard as you can.
4. Squat down to pick up the ball and repeat.

3. Russian Twists

This exercise is excellent for strengthening the obliques and the entire core. The slam ball adds resistance to your twisting motion, making your core work harder to control the movement and maintain balance. This also improves rotational strength and stability.

Here’s how to do a Russian Twist:

1. Sit on the floor with your knees bent and feet either on the ground or slightly off the ground.
2. Hold the medicine ball close to your chest with both hands.
3. Lean back slightly and without moving your pelvis and knees, rotate your torso to one side, bringing the ball to the ground beside your hip. 
4. Rotate to the other side, moving the ball across your body, and repeat.

2. Kneeling Slam Ball Chest Pass

This exercise targets the upper body, particularly the chest, shoulders, and triceps. By performing the chest pass from a kneeling position, you focus on upper body strength and power without assistance from the lower body. This movement helps improve pushing strength and can enhance performance in sports that require strong upper-body movements.

Here’s how to do a Kneeling Slam Ball Chest Pass:

1. Kneel on the ground with your knees about hip-width apart, holding the slam ball at chest level with both hands.
2. Position yourself facing a wall.
3. Engage your core and push the ball forward from your chest with force, aiming for the wall.
4. After the ball falls to the ground, immediately pick it up and repeat the exercise.
5. Continue for the desired number of repetitions.

1. Scoop Throws

This exercise is designed to develop explosive power in your lower body, core, and upper body. The scooping motion mimics a quick, forceful upward movement, which is useful for enhancing performance in activities that involve jumping or throwing. It's an effective way to train your muscles to generate speed and power efficiently.

Here’s how to do a Scoop Throws:

1. Stand with your feet shoulder-width apart, holding a slam ball with both hands in front of you.
2. Lower into a squat, bringing the ball down between your legs in a scooping motion.
3. Quickly extend your legs and hips, driving upward as you swing the ball forward and upward.
4. Release the ball at the peak of your movement, throwing it as far forward as possible.
5. Retrieve the ball and repeat for the desired number of repetitions.

Medicine Ball Exercises

Apart from knowing how to use a medicine ball, it’s also important to know what exercises to use a medicine ball for. Here are five exercises we like to do with medicine balls, whether you’re a beginner or a pro.  

5. High Repetition Cleans and Presses

This beginner medicine ball exercise targets your entire body, focusing on explosive strength and endurance. It engages your legs, core, shoulders, and arms as you lift the medicine ball from the ground, clean it to your chest, and press it overhead. Repeating this movement for high reps builds power and stamina.

Here’s how to do High Repetition Cleans and Presses:

1. Stand with your feet shoulder-width apart and place the medicine ball on the ground before you.
2. Bend your knees and hinge at your hips while keeping your back flat to squat down, grabbing the ball with both hands.
3. Explosively lift the ball by extending your legs and hips, bringing it up to your chest.
4. Once the ball is at chest level, press it overhead, fully extending your arms.
5. Lower the ball back to your chest, then return it to the ground by squatting down.
6. Repeat the movement for the desired number of repetitions.

4. Triceps Extensions

This exercise isolates the triceps muscles in the back of your arms. By lifting the medicine ball overhead and then lowering it behind your head, you work to strengthen and tone the triceps, enhancing arm definition and upper body strength.

Here’s how to do Triceps Extensions: 

1. Stand with your feet shoulder-width apart and hold the medicine ball with both hands above your head.
2. Keep your biceps close to your ears and your upper arms stationary.
3. Slowly lower the ball behind your head by bending your elbows.
4. Extend your arms to bring the ball back to the starting position.
5. Repeat for the desired number of repetitions.

3. Squats

When performed with a medicine ball, squats engage your lower body, particularly your quads, hamstrings, and glutes. Holding the ball adds resistance, increases the intensity, and helps build strength and stability in your legs and core.

Here’s how to do a Squats: 

1. Stand with your feet shoulder-width apart, holding the medicine ball close to your chest.
2. Engage your core and keep your back straight as you lower your body into a squat position by bending your knees and pushing your hips back.
3. Lower down until your thighs are parallel to the ground or as low as comfortable.
4. Push through your heels to return to the standing position.
5. Repeat for the desired number of repetitions.

2. Burpees

Incorporating a medicine ball into burpees adds an extra challenge to this full-body exercise. The movement combines cardio and strength training as you engage your core, legs, chest, and arms while also increasing your heart rate.

Here’s how to do a Burpees: 

1. Stand with your feet shoulder-width apart, holding the medicine ball at your chest.
2. Lower the ball to the ground and jump your feet back into a plank position, keeping your hands on the ball.
3. Perform a push-up by lowering your chest to the ball and then pushing back up.
4. Jump your feet forward toward the ball, returning to a squat position.
5. Explode upward into a jump, lifting the ball overhead as you jump.
6. Land softly and immediately repeat the movement.

1. Planks

Using a medicine ball during planks increases the difficulty by challenging your balance and core stability. As you hold the plank position with your hands or feet on the ball, your core, shoulders, and stabilizing muscles work harder to maintain balance and proper form. It’s a great medicine ball ab workout that combines upper body toning. 

Here’s how to do a Planks:

1. Place the medicine ball on the floor. Then, position yourself in a plank position, with your hands on the ball, directly under your shoulders.
2. Keep your body straight from head to heels, engaging your core and squeezing your glutes.
3. Hold this position, maintaining stability and balance, for the desired time.
4. For an added challenge, you can alternate lifting one hand or foot off the ball while maintaining your plank position. 

Related: TRX Medicine Ball Workout

Can You Slam the Medicine Ball? 

You should not slam a medicine ball because it’s not designed for that impact. Medicine balls are typically filled with air and have a durable rubber shell, which gives them a bit of bounce. If you try to slam a medicine ball, it may bounce back unexpectedly, potentially causing injury. 

Additionally, repeated slamming can damage the ball, leading to splits or leaks because the outer shell is not built to absorb the force of a slam. Instead, slam balls, which are heavier and sand-filled, are specifically designed for high-impact exercises like slams. These balls don't bounce and can withstand the repeated force of being thrown to the ground. If you want to perform slamming exercises, using a slam ball is best to ensure safety and durability.

Medicine Ball Benefits

The medicine ball is ideal for longer workout sessions because it is a lightweight and low-impact exercise tool. It adds valuable variety to your routines, making exercises more dynamic. Medicine balls are excellent for enhancing calisthenics, helping to maintain muscle tone, and offering cardio benefits. However, when building significant strength and muscle mass, they don't compare to the effectiveness of free weights, kettlebells, or macebells.

So, Which Should You Use? 

Slam balls and medicine balls serve different purposes with some overlap. Medicine balls are ideal for light, low-intensity exercises focusing on muscle toning, core strengthening, and improving cardiovascular fitness. In contrast, slam balls are better suited for quick, high-intensity workouts that engage the entire body. Both types of equipment are valuable for different aspects of fitness.