• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    What Is A Slam Ball And Why You Should Include It In Your Workout

    11th March 2020
    slam ball - Evo Fitness

    Slam ball. The name may resonate but but probably you’ve never been introduced. Read on to find out more and discover why it deserves your spotlight.

    What is it?

    A slam ball is a weighted, rubber-coated ball which can be used in a range of exercises to condition and define your muscles.

    Though very similar to medicine (med) balls, slam balls have one crucial difference – they have thicker surfaces, making them ideal for high-impact throwing exercises. Med balls, on the other hand, have much thinner rubber, leather or plastic surfaces, so are impractical for intense workouts.

    What are the benefits of working out with slam balls?

    Slam balls are popular with athletes worldwide, as they’re both simple to train with and can greatly improve your muscle mass. Depending on which exercises you do, a slam ball works your shoulders, triceps, pecs, calves, back and core (especially your abdominals). Even if you’re not looking for Schwarzenegger-style muscles, this has its advantages, as the more powerful your muscles are, the faster your metabolism (resulting in less body fat).

    Are they for everyone?

    Slam balls can fit perfectly into your gym plan (though are particularly suited to those who do resistance training). Even if you’re operating a jam-packed fitness schedule, slam balls can get involved – used in place of free weights or incorporated into cardio exercises. In addition, they range from 3 kg to 15 kg, supporting a range of muscle strengths and capabilities.

    How do you use them?

    There are a range of ways to work out with a slam ball – here are a few of our favourite examples.

    Bulgarian Squat

    Benefits: Improves your balance while toning your legs and abs.

    1. Stand with your feet together in front of the slam ball
    2. Push your right foot back, balancing your toes on top of the ball
    3. Applying weight to your left heel, lower your body into a lunge, bending your right knee forwards (your left knee should form a 90 degree angle)
    4. Straighten both legs until you’re standing in front of the ball again. Repeat.


    Burpee Slam

    Benefits: Increases your metabolism while working out plenty of your muscles at once.

    1. Stand with your legs a little more than shoulder-width apart, slam ball to your chest
    2. Pushing your feet up by the toes, lift the slam ball above your head
    3. Drop your hips down and force the slam ball to the floor
    4. While pressing the ball into the floor, spring your feet back so that you’re in a braced plank position
    5. Spring your feet forward again into a squat, with hands still on the ball, then move slowly back into the first position.


    Bear Crawl

    Benefits: Refines and works your shoulder muscles.

    1. Go to the end of a long room. Get into a ‘bear crawl’ position (with both legs and arms poised above the ground, keeping your back as straight as possible)
    2. With your slightly knees bent, crawl forward, using one hand to push the slam ball as you go
    3. Stop when you reach the other end of the room, then turn around and repeat, using your other arm to push.

    Start your beautiful slam ball journey by visiting your local club today.

    Join EVO Fitness
    Share
    0

    Recent Posts

    wie viele wiederholungen | how many reps
    24th May 2023

    How many reps should you do? 


    Read more
    12-3-30
    22nd May 2023

    12-3-30: Does the viral treadmill workout work?


    Read more
    lower-body strength workout
    19th May 2023

    Workout of the week: 35-min lower-body strength workout


    Read more

    Recent Posts

    • How many reps should you do? 

      How many reps should you do? 

      24th May 2023
    • 12-3-30: Does the viral treadmill workout work?

      12-3-30: Does the viral treadmill workout work?

      22nd May 2023
    • Workout of the week: 35-min lower-body strength workout

      Workout of the week: 35-min lower-body strength workout

      19th May 2023
    • How to get more energy to work out

      How to get more energy to work out

      16th May 2023
    • Workout of the week: 40-min Kinesis workout

      Workout of the week: 40-min Kinesis workout

      15th May 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us