Strength Training · Functional Fitness · Conditioning
Slam-Ball Slam
The slam-ball slam is a full-body exercise in which you throw a low-bounce ball from overhead into the floor. It trains explosive power and trunk strength.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet shoulder-width apart, holding the ball at chest height.
- Raise the ball overhead.
- Throw the ball straight down just in front of your feet, using a forceful bend through your hips and knees.
- Squat toward the ball once it stops moving.
- Grasp the ball securely with both hands.
- Stand up with the ball held at chest height to finish the repetition.
Form cues
- Exhale sharply on the slam.
- Keep your ribs over your pelvis.
- Keep your weight through your whole foot.
Common mistakes
- Rounding your back to retrieve the ballLower yourself farther with your legs so you can reach the ball without collapsing through your lower back.
- Rushing between throwsRegain your balance before starting the next repetition.
- Using a ball that is too heavyChoose a weight you can lift smoothly and throw quickly without straining.
Safety
An unexpected rebound or poorly aimed throw can strike your face or feet. Excessive load or fatigue can strain your lower back during the throw or retrieval.
- Use an intact, low-bounce ball designed for slamming, not a bouncy medicine ball.
- Choose a floor rated for repeated impacts with enough clear space to keep others outside the landing area.
- Rehearse the throw at low effort before increasing speed.
- End the set if your aim or control deteriorates.
If overhead reaching or bending causes shoulder or back pain, get advice from a physiotherapist before doing explosive slams.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Slam Ball
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec