Slam Ball Exercises

Looking for a way to build strength, power, and endurance in one workout?

Slam ball exercises are a high-intensity, full-body training method where you can channel maximum force without damaging your floor or equipment. Exercises with a slam ball take your training to the next level, no matter where you’re at in your fitness journey.

With the durable, performance-ready slam ball from Marcy Pro , you can train even harder and smarter.

What Are Slam Balls?

Slam balls are weighted fitness tools built for high-impact movements like slams and throws. They resemble traditional medicine balls but are designed to withstand forceful impacts. Instead of bouncing, a slam ball absorbs the energy of every throw thanks to its thick rubber shell and sand- or gel-filled interior.

Benefits of Slam Ball Exercises

Adding slam ball exercises to your workouts goes far beyond basic strength training. Since you can forcefully slam them to the ground, slam balls engage your entire body in powerful, functional movements. 

Here are some of the benefits of adding slam ball exercises to your routine:

• Functional Strength and Power: Daily life and sports require natural movement patterns, such as squatting, pushing, pulling, and rotating, that are essential for optimal performance. A ball slam exercise trains those same motions while improving overall strength and endurance.
• Full-Body Workout in Less Time: Every slam engages multiple muscle groups, so instead of isolating a single area, exercises with a slam ball build total-body strength and coordination.
• Cardiovascular Conditioning and Metabolism Boost: Because slam ball workouts are so dynamic, they improve cardiovascular endurance and keep burning calories even after your workout.
• Core Strength and Stability: Movements like slam ball sit-ups and twist exercises force your abs, obliques, and lower back to improve balance and posture.
• Versatility and Variety: From basic slams to rotational lunges and partner drills, a slam ball keeps your workouts fresh and challenging. You can pair it with barbells or bodyweight exercises to build endless combinations.

Slam balls are a great addition to any home gym, whether you want to use them alone or incorporate other pieces of equipment to add variety to your workouts.

6 Exercises with the Slam Ball You Should Try Today

Here are six of the best slam ball exercises to get started. Five of these exercises you can do by yourself, and the sixth one lets you switch it up by doing it with a workout partner. When doing these exercises, choose a weight that’s challenging but lets you maintain good form. For beginners, this may mean starting with a 10–20 lbs ball, while advanced athletes can use a heavier weight.

Slam Ball Exercise #1: Slam Ball Jumping Slam

Sets: 3

Reps: 6

Focus: Total-body power and cardio

How to do a Slam Ball Jumping Slam:

1. Stand up straight and keep your feet shoulder-width apart. Slightly bend your knees while holding the ball at hip height.
2. Jump as you lift the ball overhead, then slam it down with force.
3. Squat to catch or retrieve the ball and repeat.

Why this slam ball exercise works: This explosive move strengthens your legs, arms, and core while spiking your heart rate for a serious conditioning boost.

Slam Ball Exercise #2: Slam Ball Sit-Ups

Sets: 2-3

Reps: 10-15

Focus: Core strength and explosive power

How to do Slam Ball Sit-Ups:

1. Lie on your back, knees bent, holding the slam ball at your chest.
2. Perform a sit-up, extending the ball overhead.
3. At the top, slam the ball to the floor in front of you, retrieve it, and return to the starting position.

Slam Ball Exercise #3: Slam Ball Twist

Sets: 2-3

Reps: 10 per side

Focus: Obliques, balance, and coordination

How to do a Slam Ball Twist:

1. Lunge down, holding the ball at chest height.
2. Engage your core and rotate slowly from side to side, keeping your weight evenly distributed.
3. Switch legs and repeat.

Why this slam ball exercise works: This move engages your oblique muscles while improving balance and stability, which is great for sports that require rotation, such as tennis or golf.

Slam Ball Exercise #4: Slam Ball Alternating Reverse Lunge & High Knee

Sets: 2-3

Reps: 10-15

Focus: Legs, glutes, and core stability

How to do a Slam Ball Alternating Reverse Lunge & High Knee:

1. Stand tall and hold the ball at your chest.
2. Step one foot back into a lunge, then drive that knee forward into a high-knee position.
3. Repeat on the other side.

Why this slam ball exercise works: The added challenge of holding the slam ball activates your core while training balance and lower-body power. To add even more of a challenge, you can use Marcy Pro’s Adjustable Aerobic Step Platform to elevate your step-up. 

Slam Ball Exercise #5: Slam Ball Figure 8

Sets: 3

Reps: 10

Focus: Core coordination and endurance

How to do a Slam Ball Figure 8:

1. Drop into a deep squat, holding the ball in place.
2. Pass it between your legs in a figure-8 pattern, moving hand to hand.

Why this slam ball exercise works: The figure 8 challenges your core, glutes, and coordination, all while keeping your heart rate up.

Slam Ball Exercise #6: Reverse Lunge to Twist Pass (Partner Exercise)

Sets: 2-3

Reps: 10-15

Focus: Rotational strength and teamwork

How to do the Reverse Lunge to Twist Pass:

1. Begin by standing with the slam ball at chest level.
2. Step back into a reverse lunge. At the same time, twist your torso toward your partner and pass the ball.
3. Push back to standing, return to center, and repeat—catching the ball when it’s passed back.

Why this slam ball exercise works: This dynamic drill builds hip mobility and rotational strength while adding a fun and more interactive element to your session.

Exercise with Marcy Pro’s Slam Ball

From slamming to twisting to weaving through figure 8s, slam ball exercises pack powerful benefits into every rep. They build total-body strength, enhance athletic performance, and torch calories while keeping your workouts fun and dynamic.

For maximum performance and durability, the Marcy Pro Slam Ball is the perfect training partner, handling everything from beginner workouts to more intense CrossFit-style drills. Explore the Marcy Pro Slam Ball today and discover how a single piece of equipment can transform your strength, endurance, and explosive power.

 

FAQs About Slam Ball Exercises

Are slam balls the same as medicine balls?

Slam balls and medicine balls are different from each other, as slam balls are specifically designed for high-impact exercises. They don’t bounce like medicine balls, so they’re safer for slamming and throwing. 

What weight slam ball should I start with?

For beginners, the best starting weight for a slam ball is between 10 and 20 lbs. If you have more experience or want to focus on power and strength, choose 25 lbs or heavier.

Can slam ball exercises replace traditional strength training?

Slam ball exercises complement strength training by targeting explosive movements and core stability to improve your full-body coordination.

Do I need special flooring for slam ball exercises?

While slam balls absorb impact and are safe for most gym floors, a rubber mat or special gym flooring is great to further protect surfaces and reduce noise.