Get Ripped With
Just a Ball
Get Ripped With Just
Slam balls are easy, effective and stress-reducing
There’s nothing quite like slamming a medicine ball into the ground. If you haven't yet experienced it, we suggest you remedy that immediately. It's an easy and effective way to build muscle, rev your metabolism and increase your overall strength. Oh, and because it makes you feel like a badass, it's also a pretty good stress-reliever too. And right now, couldn't we all use a workout that doesn't require a lot of equipment and squashes our anxiety?
These weighted sand-filled balls—called everything from medballs to slam balls—are one of the most versatile tools in the gym. Use them indoors or out, as gently or violently as you like. It's a simple piece of equipment (just a heavy ball) but it has the ability to fire up a myriad of muscles while challenging your body's natural biomechanics. This is one of those training tools that the more you use it, the more ways you find to work it into your routine.
Of course you can simply hold the balls to add weight while you do crunches, twists and Superman extensions to work your abs and core. You can raise the ball over your head and slam it to the ground. The slam ball's explosive namesake exercise makes for a heart rate-spiking compound exercise. Here are three more moves to master and a few trainer-recommended balls to buy.
3 EssentialSlam Ball Exercises
Split LungeJump/Twist Exercise
Start in a lunge position with your knees soft, one foot in front of the other and holding the ball with both hands at one side of your waist—same side as your lead leg.
In one fluid motion, jump up and switch legs, coming down in a flex position and ending at a lunge with your opposite leg forward.
When in mid-air, move the medicine ball to your front and cross your body to your opposite hip. And repeat.
Ball Push-Up Exercise
Assume the push-up position with your legs slightly wider than usual and your right palm on top of the medicine ball.
Brace your core and, keeping everything in line, lower your chest towards the floor.
Push back to the start, then roll the ball to your left hand and do another rep. Keep alternating through for at least 20 push-ups.
Stand with your feet just beyond shoulder-width apart, medicine ball held in both hands at chin height. Hip-hinge to sink slowly into a squat.
Pause for a moment, then use glute-and-leg power to drive back up, raising the medicine ball high above your head as part of the same movement.
Repeat for as many reps as you can get in 30 seconds.
Best Medicine Ballsin 2023
10-pound training ball,
$40 by Fitness First
15-pound slam ball,
$54.95 by Ethos
15-pound slam ball,
$44.95 by TRX
20-pound Rhino non-slip ball,
$71.99 / $66.07 by Champion Sports
Little Adjustments /Big Payoff
By simply staggering your feet or switching around your hand positioning on the ball, you’ll notice different muscles getting worked. That’s because the shift in weight causes your body to adjust slightly to maintain balance.