Slam Balls: The Angry Way to Make Gains in the Gym

The gym is a toolbox, and every tool has its use case. Which begs the question—what’s the Swiss army knife of conditioning equipment? If we were asking about strength training, we’d go to the barbell.

But when it comes to cardio, core, functional training, or simply working out your frustrations, we’re pretty confident it’s the slam ball. Here’s why, and which slam ball variations to use for each training goal. 

What Are Slam Balls?

Slam balls are more than miniature medicine balls. For one thing, they’re smaller on average, firmer, and often have a coarse texture to make them easier to grip during high-speed training.  

The best slam balls have a thick, rugged outer shell, with reinforced stitching to keep the ball from splitting. You'll also want a no-bounce design to help prevent the ball from bouncing back up at you, allowing you to focus on power during your workout.

Slam Balls vs. Medicine Balls

Medicine balls are typically filled with dense fabric, shredded rubber, or packed foam; slam balls are filled with sand. Why call them slam balls? Because they’re designed for high-impact drills. 

How do you use a slam ball? However you like, really. You can slam them on the wall or floor as hard as you like and they’ll retain their shape—over time, medicine balls gradually deform and are better suited for “bouncier” drills like wall balls or partner tosses. In fact, slamming REP® Medicine Balls can void the warranty.

• Our medicine balls are 14 inches in diameter and range from 4 to 30 pounds. These are best for throws, scoop tosses, chest passes, Russian twists, sit-up throws, and partner passes.
• Our slam balls range from 9 to 14 inches across and go from 5 to 70 pounds. Slam balls are best for ground-to-overhead lifts, squat-to-slam combos, ball slams, burpee slams, and carry variations.
  

Slam Ball Workout Benefits

Slam ball benefits go beyond exercising your frustration after a long day at work. Their compact design expands your options in the gym, making them an ideal grab-and-go item. 

Easy to Use

There’s basically no learning curve to working with a slam ball. Sure, some drills and exercises may have a bit more intricacy to them—ever tried a Turkish get-up with a ball?—but the beauty of ball work is in being able to pick them up and go to town. 

Develops Power

You can really put the pedal to the metal when working with slam balls. The durable design allows for the performance of high-impact exercises like, well, slams, but also tosses or hikes. Studies show that moving a moderate-weight implement as fast as possible is the formula for developing more muscular power. 

Great for Warm-Ups & Conditioning

Slam balls are compact and ergonomic. You can work with them in a variety of movement patterns without needing the dexterity required for, say, kettlebell circuits. As such, they’re ideal tools for cardiovascular conditioning, or warming up your body before a strength training session. 

Slam Ball Workouts to Try

A tool is only as good as how you use it. When it comes to slam ball workouts, you need a session that suits your goals—it should be precise and practical. Here are three slam ball workout options to try.

If you’re wondering what weight slam ball to use, know that you can grab a slam ball ranging from 5 to about 40 pounds, depending on your strength levels. Using a heavier ball for these workouts challenges your muscles a bit more, while going lighter and moving faster will rev up your heart rate. 

While the weight you'll want to use will depend on the exercise you're tackling, typically beginners can use 10-20lbs, intermediate athletes can use 20-40lbs, and advanced lifters can tackle 30-50+lbs.

Slam Ball Workout for Warming Up

Perform 2 to 3 rounds as needed, resting 1-2 minutes between rounds:

• Supine slam ball toss: 5 reps

• Standing slam: 5 reps 

• Slam ball goblet squat: 10 reps

• Slam ball glute bridge: 10 reps

Slam Ball Workout for Core

Perform 3 rounds, resting 1 minute between rounds:

• Standing slam: 5 reps

• Slam ball dead bug pass: 10 reps

• Slam ball Russian twist: 10 reps

• Slam ball lateral toss: 5 reps

Slam Ball Workout for Power

Perform 5 rounds of 3 reps of each, resting 30 seconds between exercises and 3 minutes between rounds:

• Standing slam

• Slam ball rear hike

• Slam ball horizontal chest toss

• Slam ball box jump

Takeaway

Look, we get it—sometimes you just want to get into the gym and work some stuff out. Slam balls are a versatile and durable tool. You can use them to exercise your frustrations, develop power, or warm up for your actual workout. Add a slam ball workout to your routine and brace for the impact. 

FAQs

What are the benefits of using slam balls in my workout routine?

Slam balls allow you to train explosive power without needing heavy weights. You can also use slam balls as a conditioning tool, performing multiple ballistic exercises in a HIIT-style format to warm up or burn calories. 

How do I choose the right size and weight of slam balls for beginners?

Beginners trying out slam ball workouts should start light and work up, just like with any other type of gym equipment. Most slam balls are available in weights as light as three to five pounds—you can still perform slam ball workouts with light weights, progressing as you grow more comfortable. 

What are some popular slam ball exercises to improve core strength?

To improve core strength with slam ball exercises, try standing vertical slams, dead bugs, Russian twists, or butterfly kicks with the ball held behind your head, away from your legs. 

What muscles do slam balls work?

Muscles worked by slam balls depend on the exercise you’re doing! Most slam ball exercises involve your upper body and core, so expect lots of burn in your arms, shoulders, and upper back. 

References

1. Reid KF, Martin KI, Doros G, Clark DJ, Hau C, Patten C, Phillips EM, Frontera WR, Fielding RA. Comparative effects of light or heavy resistance power training for improving lower extremity power and physical performance in mobility-limited older adults. J Gerontol A Biol Sci Med Sci. 2015 Mar;70(3):374-80. doi: 10.1093/gerona/glu156. Epub 2014 Sep 8. PMID: 25199912; PMCID: PMC4351393.