10 Slam Ball Exercises to Build Power & Explosiveness + Workout

In the ever-evolving world of fitness, where new trends come and go, one workout tool has stood the test of time, delivering explosive power and full-body strength gains: the slam ball. If you're tired of the same workout routine, we’ve got you covered.

Today, we’ll talk about what slam balls are, why you should use them, the best slam ball exercises, and a workout you can do at home. Are you ready? Let’s get started! 

What are Slam Balls?

Slam balls, also known as power balls, are versatile fitness tools that have gained immense popularity in recent years. Unlike traditional medicine balls, slam balls are specifically designed for throwing and are able to withstand high-impact exercises.

They are made of a durable rubber shell filled with sand or gel, providing the perfect combination of weight and bounce. For example, TRX Training’s slam ball uses a sand-filled inner shell to maintain its shape and a double-walled interior for maximum durability

The unique feature of a slam ball is its ability to be forcefully thrown or slammed onto the ground, creating a high-intensity impact that recruits the entire body. Whether it's performing powerful slams, dynamic throws, or core-strengthening exercises, the versatility of slam balls makes them suitable for anyone looking to take their fitness to the next level. 

Why Should You Use Slam Balls in Your Workout?

You should add slam balls to your workout because they are a full-body workout that works on building explosiveness and power. Most movements with slam balls are explosive, so you can develop raw power from head to toe. 

These exercises require you to generate force rapidly, activating the fast-twitch muscle fibers responsible for explosive movements. This enhanced explosiveness is crucial in sports that require quick bursts of power, such as basketball, football, or martial arts. 

Slam ball exercises also offer a full-body workout, engaging multiple muscle groups simultaneously. This is critical for muscle coordination and stability. The dynamic movements used in slam ball exercises target your core, shoulders, back, and legs. It’s simple. If you want to take full advantage of your body’s athletic ability, use a slam ball. 

Best Slam Ball Exercises

10. Overhead Slam

The Overhead Slam slam ball exercise targets multiple muscle groups and works on building your explosiveness. By performing this exercise, you engage your shoulders, arms, core, and lower body while developing upper body strength and stability. 

Here’s how to do an overhead slam:

1. Stand with your feet shoulder-width apart, holding a slam ball with both hands at chest level.
2. Engage your core muscles and lift the ball overhead, fully extending your arms.
3. Maintain a slight bend in your knees and a tall posture throughout the movement.
4. With explosive force, forcefully slam the ball onto the ground directly in front of you, using your entire body to generate power.
5. Catch the ball on the bounce, reset your position, and repeat the movement for the desired number of repetitions.

9. Russian Twist

The Russian twist is a great weighted ab exercise that engages the abdominals, obliques, and lower back. The twisting motion involved in the exercise helps with rotational power and stability. 

Here’s how to do a Russian Twist: 

1. Start by sitting on the ground with your knees bent, feet flat on the floor, and hold the slam ball with both hands in front of your chest.
2. Lean back slightly, engaging your core muscles to maintain balance throughout the movement.
3. Lift your feet off the ground, creating a V-shape with your torso and thighs.
4. Rotate your torso to one side, bringing the slam ball outside of your hip, and then twist to the other side, bringing the ball outside of your opposite hip.
5. Keep the movement controlled and engage your core muscles throughout the exercise.
6. Repeat the twisting motion from side to side for the desired number of reps.

8. Slam Ball Squat Throw

This exercise will engage the major muscle groups in your lower body, including the quadriceps, glutes, and hamstrings, while also incorporating an explosive upper-body movement. The squatting motion engages the lower body while the explosive throw activates fast-twitch muscle fibers. Adding the slam ball squat throw to your next workout will enhance coordination, core stability, and grip strength.

Here’s how to do a slam ball squat throw: 

1. Stand with your feet shoulder-width apart, holding a slam ball at your chest level.
2. Lower your body into a squat position by bending your knees and hips, keeping your chest up and your weight on your heels.
3. Explosively drive through your legs and extend your hips, while simultaneously throwing the slam ball overhead and slightly behind you.
4. Release the ball at the top of the movement and allow it to bounce or roll away from you.
5. Catch the ball on the bounce or retrieve it, reset your position, and repeat the movement for the desired number of reps.

7. Lunge With Twist

The lunge movement strengthens the lower body while the twist motion activates the core and improves rotational power and stability. This exercise engages the quadriceps, hamstrings, glutes, and core muscles, including the abdominals and obliques. By incorporating the slam ball lunge twist into your routine, you can develop lower body strength, enhance core stability, improve balance, and increase overall athletic performance.

Here’s how to do a lunge with a twist:

1. Start by standing with your feet hip-width apart, holding a slam ball with both hands in front of your chest.
2. Take a step forward with your right foot and lower your body into a lunge position, bending both knees to approximately 90 degrees.
3. As you lunge down, rotate your torso to the right side, bringing the slam ball outside of your right hip.
4. Push through your front heel and return to the starting position while simultaneously twisting your torso back to the center.
5. Repeat the lunge and twist on the opposite side, stepping forward with your left foot and rotating the slam ball outside of your left hip.
6. Continue alternating lunges with twists for the desired number of repetitions.

6. Slam Ball Sit-Ups

Let’s focus on core strength. By performing this exercise, you engage the rectus abdominis, obliques, and hip flexors, which help develop a strong and stable core. The dynamic movement of slamming the ball adds an extra challenge, requiring coordination and explosive power. This exercise improves overall body conditioning, enhances grip strength, and promotes better posture.

Here’s how to do slam ball sit-ups

1. Start by lying on your back with your knees bent, feet flat on the floor, and hold a slam ball against your chest.
2. Engage your core muscles and lift your upper body off the ground, curling towards your knees.
3. As you reach the top of the movement, simultaneously extend your arms overhead and forcefully slam the ball onto the ground in front of you.
4. Catch the ball on the bounce or retrieve it, and return to the starting position by lowering your upper body back down to the ground.
5. Repeat the sit-up motion, incorporating the slam at the top, for the desired number of repetitions.

• Alternatively, you can reach the slam ball to your feet to regress from the throwing variations. Or find a middle crow and throw the slam ball to your workout partner and add a catching element into the coordination of the exercise.

5. Figure 8s

Slam Ball Figure 8s challenge core strength and coordination. This exercise engages the core muscles, including the abdominals and obliques, while incorporating rotational movements and improving hand-eye coordination. Since Figure 8s target the upper and lower body, you’ll get a comprehensive workout that improves muscular strength, endurance, and power.

Here’s how to do Figure 8s

1. Stand with your feet shoulder-width apart, holding a slam ball with both hands in front of your body.
2. Sit into a deep squat and hold the position.
3. Start by passing the ball from your right hand to your left hand under your left thigh.
4. Bring the left hand to the center and pass the slam ball to the right hand under your right thigh.
5. Continue this drilling action of passing the slam ball in a figure 8 motion from hand to hand for your desired number of reps

4. Reverse Lunge to Twist Pass

Grab your workout partner and get ready to challenge your balance and coordination as you strengthen the lower body and improve rotational strength and stability. The reverse lunge twist to pass improves hip mobility and enhances overall functional fitness.

Here’s how to do a reverse lunge to twist pass: 

1. Start by standing with your feet hip-width apart, holding a slam ball with both hands in front of your chest.
2. Take a step back with your right foot and lower your body into a reverse lunge position, bending both knees to approximately 90 degrees.
3. As you lunge down, rotate your torso to the left side, and pass the slam ball to your workout partner.
4. Push through your front heel and return to the starting position while simultaneously twisting your torso back to the center.
5. Repeat the lunge and twist this time receiving the ball from your partner at the bottom of the lunge 
6. Repeat for the desired number of reps before turning to face the opposition direction and repeating on the other side. 

3. Slam Ball Overhead Lunges

Slam ball overhead lunges provide numerous benefits, including strengthening the lower body, enhancing core stability, and improving shoulder mobility. By performing this exercise, you engage the quadriceps, hamstrings, glutes, and core muscles, while also challenging your shoulder muscles to stabilize the weight overhead. 

Here’s how to do a slam ball overhead lunge:

1. Start by standing with your feet shoulder-width apart, holding a slam ball with both hands at chest level.
2. Engage your core muscles and press the slam ball overhead, fully extending your arms.
3. Take a step forward with your right foot and lower your body into a lunge position, bending both knees to approximately 90 degrees.
4. Keep your chest lifted, shoulders down, and your weight on the heel of your front foot.
5. Push through your front heel and return to the starting position.
6. Repeat the lunge on the opposite side, stepping forward with your left foot.
7. Continue alternating lunges while keeping the slam ball overhead for the desired number of reps.

2. Slam Ball Burpee

Combining cardiovascular conditioning, full-body strength, and explosive power, get ready to level up your burpee! The volatile nature of the movement combines power output and coordination. Additionally, the slam ball burpee promotes functional fitness because it mimics real-life movements and improves agility, endurance, and overall body conditioning.

Here’s how to do a slam ball burpee: 

1. Start by standing with your feet shoulder-width apart, holding a slam ball in front of your chest.
2. Lower your body into a squat position by bending your knees and hips.
3. Place the slam ball on the ground while keeping your hands on it.
4. Kick your legs back into a plank position, ensuring a straight line from head to toe.
5. Immediately jump your feet back towards your hands, returning to the squat position.
6. Explosively lift the slam ball off the ground, extending your arms overhead.
7. From the standing position, slam the ball onto the ground with force.
8. Repeat the sequence for the desired number of reps.

1. Slam Ball V-Ups

The V Up motion targets the upper and lower abs simultaneously, whilst also challenging your hip flexors, providing a comprehensive abdominal workout. Add this exercise to your workout to also improve overall body control.

Here’s how to do a Slam Ball V-Up: 

1. Start by lying flat on your back with your legs extended and a slam ball held in both hands extended overhead.
2. Simultaneously lift your legs and upper body off the ground, bringing them together in a V shape.
3. At the top of the movement, pass the slam ball from your hands to your feet, squeezing it between your ankles.
4. Lower your legs and upper body back down to the starting position while maintaining control over the slam ball.
5. Repeat the V Up motion, this time passing the slam ball from your feet back to your hands.
6. Continue alternating between passing the ball from hands to feet and feet to hands for the desired number of repetitions.

Sample Slam Ball Workout

Get ready to unleash your inner powerhouse with this high-intensity slam ball workout. This workout combines a series of dynamic and challenging exercises using the slam ball to target multiple muscle groups, improve core stability, and enhance athletic performance. By incorporating explosive movements and focusing on functional strength, this routine will help you build power, develop better balance, and unleash your explosive potential. 

Overhead Slam:

• Reps: 10-15 
• Sets: 3 
• Rest: 60s

Slam Ball Squat Throw:

• Reps: 10 - 15
• Sets: 3 
• Rest: 60s

Slam Ball Lunge Twist:

• Reps: 10 per side
• Sets: 3 
• Rest: 60s

Slam Ball Figure 8s:

• Reps: 10 (passing under right thigh and left thigh = 1 rep)
• Sets: 3 
• Rest: 60s

Slam Ball Overhead Lunges:

• Reps: 10 per side
• Sets: 3 
• Rest:  60s

Slam Ball Burpees:

• Reps: 10 
• Sets: 3 
• Rest:  60s

Slam Ball Sit-Ups:

• Reps: 10 
• Sets: 3 
• Rest: 30s

Russian Twist:

• Reps: 10 
• Sets: 3 
• Rest:  30s

Slam Ball V Ups:

• Reps: 10 
• Sets: 3 
• Rest: 30s

To get more workouts like the one above, sign up for the TRX Training Club app and get access to 1,000+ on-demand workouts 24/7 from certified trainers. 

How to Choose Your Slam Ball

Every slam ball is made differently. That’s why you need to choose the slam ball that fits your needs. Here’s what to look for in a slam ball if you’re on the market:

• Range of weights within your preference
• High-quality material
• Durable build with sand-filled interior
• Textured tread
• Bounce-resistant

All of these features can be found in a TRX Training Slam Ball. Not only that, our slam balls are non-slip and bounce-resistance. You won’t have to worry about grip when making dynamic movements that cause you to change direction suddenly.

Furthermore, the bounce-resistant build means that you can focus more on your throwing power. We also use 60-durometer rubber for maximum comfort and hold, especially during heavy use. 

Slam Ball Benefits

Whether you're an athlete aiming to boost your performance or a fitness enthusiast looking to level up your training, the benefits of slam balls extend beyond strength gains, enabling you to reach new heights in power and explosiveness. Improve your speed and agility, with a full-body workout that promotes muscular coordination and stability. 

Main benefits of training with a slam ball:

1. Builds explosive power: Slam ball exercises involve explosive movements that develop power and explosiveness, benefiting athletes in various sports and activities.
2. Enhances core strength: The dynamic nature of slam ball exercises engages the core muscles, improving stability, and overall strength.
3. Improves functional fitness: Slam ball exercises mimic real-life movements, improving coordination, balance, and overall body control.
4. Targets multiple muscle groups: From the upper body to the lower body and core, slam ball exercises provide a full-body workout, optimizing muscle engagement and development.
5. Increases cardiovascular endurance: Incorporating slam ball exercises into a high-intensity workout can elevate heart rate, improving cardiovascular conditioning.
6. Promotes stability and coordination: The movements required in slam ball exercises challenge stability and coordination, enhancing overall body control.

Elevate your fitness and unlock your potential with slam ball training. Build explosive power, enhance core strength, improve coordination, and unleash your athletic performance. Start training with a slam ball today and experience the dynamic and effective workouts that will take your fitness to new heights. Get ready to slam, lift, and conquer your goals.