“Aren’t they the same thing as medicine balls?” asked the unassuming gym-goer on more than one occasion. Quite the contrary. As many of us know, these two classic pieces of functional training equipment have some similarities - but it’s their singular distinction - the fact that slam balls don’t bounce - that makes all the difference when the rubber hits the road [errrr gym floor].
Originally referred to as “d-ball” for dead ball, slam balls literally drop dead when slammed on the ground. Thus, slam balls add an additional element of work to your training, as you have to hinge, squat, and thrust the slam ball back up off the floor, whilst maintaining a strong core and proper form. For these reasons, it is no surprise that slam balls have become a popular addition to the rapidly expanding high intensity training (HIT) programs that are popping up everywhere.
Below are some fun and effective exercises that can be done on their own or integrated into your circuit workouts.
Front Slam (slam ball’s primary use): Simply pick the ball up and slam it to the ground. When performed correctly, this movement engages your whole body and is the perfect exercise for building speed and explosiveness. We like to use this move to teach deceleration, like landing from a jump. Just picture your worst enemy and blow off some steam.
- Start with the ball on the floor between your feet; body in an athletic “ready” stance, feet about shoulder width apart
- Keeping a neutral spine, squat down and pick up the slam ball
- As you come up from your squat, use strength in your legs and hips to thrust and push the ball above your head - reach as high as you can, elbows fully extended, ball directly overhead and momentarily find your tall plank.
- Initiate the move by driving your hips back and slam the ball down to end back in either a hinge or squat position, you can hold this position for a second to check form, you don’t have to worry about the ball bouncing back up and hitting you in the face!
- Keep the core engaged and spine tall as you pick the ball up from the floor and repeat
Slam Ball Jump: Think front slam with some added oomph.
- Start with the ball on the floor between your feet; body in an athletic ready stance, feet about shoulder width apart
- Keeping a neutral spine, squat down and pick up the slam ball
- As you come up from your squat jump vertically, pressing the ball as high as possible overhead, like rebounding a basketball or blocking in volleyball
- As you come down from your jump, slam the ball on the floor and finish in a hinge or squat position
- Keep the core engaged as you pick the ball up from the floor and repeat
Slam Ball Lunge: Step up your lunge game by adding a slam ball for some extra work.
- Stand in an athletic stance, holding the slam ball at your chest
- Step forward, gently lowering your back knee towards the ground
- As you step forward fully extend your arms in front of you
- Be sure to keep your knee in line with your toes, shin of your front leg vertical
- Drive back to original position, maintaining a tall torso and repeat with opposite leg
Slam Ball One Arm Chest Pass: Grab a partner for this one - you should be about 4 - 6ft away from each other.
- Stand feet shoulder width apart in an athletic stance, with the ball at your chest
- Pivot on your left foot while rotating your shoulders and hips to the right.
- Moving your hips and shoulders together like a cylinder, rotate rapidly back to the left, push the ball out towards your partner with your right arm Your partner will catch the ball, do the same movement and push it back to you
- Continue these movements for a few reps and then switch sides
Slam Ball Side Slam: Who doesn’t love oblique work?...Or at least the after effect.
- Start with the ball on the floor between your feet; body in an athletic ready stance, feet about shoulder width apart
- Without rounding your back, squat down and pick up the slam ball
- As you come up from your squat, use strength in your legs and hips to thrust and push the ball above your head
- Rotate to one side, pivoting your back foot
- As you pivot, slam the ball down at your side and towards the inside of your front foot
- Bend your knees and sink down as you slam the ball down
- Without rounding your back, pick up the slam ball, maintaining the same body position, return to start and repeat on the other side
BRING TRX EDUCATION TO YOUR COACHES WITH THE TRX FUNCTIONAL TRAINING COURSE
Ensure your training team is using the standards of movement to properly incorporate Functional Training Circuits into their Personal Training, Small Group, and Group sessions.
