by Sofia Moreau

Introducing the slam ball – an underrated gym powerhouse that’s here to give your workout routine the explosive power, strength and endurance it craves. Resembling the classic medicine ball, it might not seem different initially but the slam ball is distinctively non-bouncy and made for some serious slamming. Its weighted, rubberized exterior is built to endure high-intensity throws without breaking, allowing full focus on the power behind each throw. This makes it perfect for spiking your heart rate, burning fat and challenging your muscles in a unique way.

We’ll guide you through some of the best slam ball exercises that will infuse creativity into your workout. Whether you’re using them for HIIT sessions or as an alternative resistances, these exercises present a well-rounded routine using nothing more than this versatile piece of equipment.

Standing Overhead Slam

A full-body exercise that orchestrates upper body and core strength, while upping the heart rate.
Focus area: Abs, upper back, shoulders, core, thighs and bottom

Start with feet hip-width apart, core engaged, knees slightly bent and the slam ball at your chest. Lift onto your toes, extend your arms overhead with the ball. Throw the ball towards the ground forcefully while exhaling. Once landed, squat deep to pick it up, remembering to maintain back straightness and plant your heels on the ground.
Beginners: 3 x 15 reps
Intermediate: 4 x 15 reps
Advanced: 3 x 25 reps

Split Push-up Knee Tuck

This movement challenges your upper body, core, coordination and balance.
Focus area: Shoulders, arms, abs and core

Begin in push-up position, feet wider than your hips. Place your right hand on the slam ball. Lower into your push-up, then as you extend your arms, pull left knee underneath you and towards your chest. Step your left foot back to the floor. Make it harder by bringing your feet closer while in the push-up position.
Beginners: 3 x 5 reps (each side)
Intermediate: 3 x 10 reps (each side)
Advanced: 3 x 15 reps (each side)

Side-to-Side Slam

This exercise creates explosive strength in your abs while balancing and strengthening the hip flexors and side abs.
Focus area: Obliques, abs, quads and biceps

Sit on the floor, knees bent, feet flat and hold the slam ball at your chest. Interrogate your abs tight and lift your legs so they’re almost making a 90-degree angle. Rotate your torso. Tap the ball on the floor just outside of your hip. Pull the ball back into your chest. Rotate to the other side and repeat. That’s one rep.
Beginners: 2 x 10 reps (alternating sides)
Intermediate: 2 x 20 reps (alternating sides)
Advanced: 4 x 20 reps (alternating sides)

With courtesy of fitness enthusiast Lucy Miller at David Lloyd Beckenham. Outfit: ‘Stripe Burst Wide-Waistband Sports Set’ £15.99 and ‘FlowFlex Racetrack Back Sports Crop Top’ £5.99. Footwear: ‘StrideMax RunBoost 6’ £140

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