You’ve heard by now to never skip leg day, but the same is also true for core training. Abdominal exercises are often left out of workouts but a properly trained core is critical for overall strength. This workout ensures the lower body and core areas are getting hit from every angle.
Why is it so important to have a strong lower body and core?
A solid, strong lower body and core is essential to each and every one of your daily life activities. Functional movements like standing from sitting, bending over to pick up something, opening doors, climbing stairs, getting in and out of a car, and walking all require strong legs and abs. And the movements named here are just the tip of the iceberg.
Other reasons to keep abs and legs in your weekly workouts:
- Improved balance and coordination: This is important for everyday activities, such as walking, running, and climbing stairs. It is also important for sports and other physical activities.
- Reduced risk of injury: Strong muscles are better able to support your joints and bones and help reduce injuries.
- Improved posture: Strong muscles help to keep your back and spine in alignment.
- Increased energy levels: The more muscle mass we have, the more calories are burned at rest.
- Improved mood: Exercise, including strength training, has been shown to improve mood. This is because exercise releases endorphins, which have mood-boosting effects.
Sometimes the best way to get excited to strength train for a stronger body is to introduce something new, like a piece of equipment. That’s where the slam ball comes in.
Have you ever heard of a slam ball?
Like the medicine ball, the slam ball is a weighted ball; however for the same amount of weight, the slam ball is smaller than the medicine ball and with a more durable exterior material. These characteristics make the slam ball perfect for high-impact exercises.
Slam balls are incredibly versatile and can be used in a variety of exercises, including slams, throws, holds, carries, tosses, and rotations. Whatever the exercise, body weight or weighted, it can be done with a slam ball for extra power and explosiveness.
Here’s a quick rundown of the benefits of using a slam ball:
- Build strength in your upper body, lower body, and core.
- Increase power through high-impact exercise
- Improve your explosiveness by combining strength and power
- Improve your cardiovascular fitness with high-impact and high-intensity training
- Increase your self-confidence by slamming the ball as hard as you can. The “pop” sound made from the ball hitting the surface as a result of your power is deeply satisfying!
One effective method of using slam balls to develop stronger abs and legs while improving your aerobic base and keeping things fun is as part of a circuit-style workout.
What is a circuit-style workout?
A circuit-style workout is a type of workout that involves doing a series of exercises back-to-back with little to no rest in between. This type of workout is a great way to challenge yourself to hit multiple muscle groups in a short amount of time.
The full rundown of the benefits of doing circuit-style workouts include:
- They’re efficient. You can hit multiple muscle groups in a short amount of time.
- They’re challenging. Circuit-style workouts can help you to improve your strength, endurance, and cardiovascular fitness.
- They’re versatile. You can customize your circuit to fit your fitness level and goals.
- They’re fun. Circuit-style workouts are a great way to get a workout in and have fun at the same time.
The Slam Ball Workout for a Solid Lower Body and Bulletproof Core
Equipment: 8 to 12 pound slam ball
Instructions: To start the workout, begin with the first exercise in the first of two circuits and do as many repetitions as you can, with the goal being 12, with little to no rest in between exercises. Continue working through the first circuit until you’ve completed all of the exercises. At the end of the first circuit, rest for 1 minute. Then repeat the circuit for the recommended number of rounds before moving to the second circuit.
Slam Ball Workout Circuit 1:
Do each exercise below for 12 reps with little to no rest in between exercises. At the end of the circuit, rest for 1 minute. Complete the entire circuit 3-5 times.
Circuit 1 Muscles worked: In the wall ball squat to deadlift, the muscles targeted are the quadriceps (front of thigh), glutes, hamstrings (back of thigh), core. The slam ball side throws also target the core in addition to the obliques (side abs), deltoids (shoulders), hips, and back. The glute bridge with adductor squeeze ensures that your adductors (inner thigh) muscles, which are another neglected muscle group, get some love in this workout. Finally, the overhead ball slam covers some of the same ground as other exercises in addition to the pecs (chest) and triceps (back of the upper arm). These circuits are comprehensive! #nomuscleleftbehind
Wall ball squat to deadlift
To perform a wall ball squat, you will need a slam ball. Start by standing with your feet shoulder-width apart and holding the slam ball at your chest. Bend your knees and lower your body until your thighs are parallel to the ground. As you lower your body, explosively throw the slam ball up against the wall. Catch the slam ball on the way down and perform a deadlift.
For the deadlift portion of the exercise, stand with your feet shoulder-width apart and hold the slam ball in front of your thighs. Bend over at the waist and lower the ball down the front of your legs until you feel a stretch in your hamstrings. Keep your back straight throughout the exercise.
Here are some additional tips for performing wall ball squats:
- Keep your back straight throughout the exercise.
- Don’t round your shoulders.
- Keep your core engaged.
Slam ball side throws
To perform a slam ball side throw, stand with your feet shoulder-width apart and hold the slam ball at chest height. Keeping your core engaged, rotate your torso to the side and throw the ball as hard as you can against a wall. Catch the ball on the rebound and repeat on the other side.
Glute Bridge with Adductor Slam Ball Squeeze
To perform a glute bridge with adductor squeeze, start by lying on your back with your knees bent and your feet flat on the floor. Place a slam ball in between your knees and hold it there firmly throughout the exercise. Squeeze your glutes to raise your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for a second, then slowly lower your hips back down to the starting position.
Overhead Ball Slam
To start, stand with your feet about shoulder-width apart, your knees and hips slightly bent, holding the slam ball at your torso.
Squat down slightly in preparation to launch. Then, in one powerful movement, inhale and press through your heels before rising up on the balls of your feet. Extend your knees and hips as you rise to lift the slam ball directly overhead.
Then, exhale as you slam the ball straight down between your feet with as much force as you can. Squat down to pick up the ball from the floor, then immediately move into the next slam.
Slam Ball Workout Circuit 2:
Do each exercise below for 12 reps with little to no rest in between exercises. At the end of the circuit, rest for 1 minute. Complete the entire circuit 3-5 times.
Circuit 2 Muscles worked: Starting things off with the lateral lunge, you’ll be targeting quadriceps, abductors (outer thighs), glutes, adductors, and hamstrings. With the addition of the press out, we’re putting in core work as well. Our slam ball plank with a straight leg raise targets the total core plus glutes, hamstrings, and quadriceps. The walking lunge targets the total lower body while training rotational core strength. Finishing things off is the all-inclusive Russian twist, targeting the entire core.
Lateral Lunge + Slam Ball Press Out
Start by standing with your feet hip-width apart and your toes pointed forward. Hold the slam ball in your hands at your torso. As you step out to the side with your right leg, keep your left leg straight and press the ball away from your body until your arms are completely straight. Bend your right knee until your thigh is parallel to the ground, and your right knee is directly over your ankle. Make sure your back is straight and your core is engaged. Push back up to the starting position, and repeat on the left side.
Slam Ball Plank + Straight Leg Raise
Begin in a high plank position with both hands on the slam ball. Keeping your core engaged, raise one leg up until it is in line with your body. Hold for a second, then lower your leg back down. Repeat with your other leg.
Walking Lunge + Slam Ball Twist
Stand with your feet hip-width apart and a slam ball in your hands at chest level. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Then, twist once in each direction. Push back up to the starting position and step forward with the other leg. Twist in each direction, then come back to standing. Continue walking forward, alternating legs with each lunge.
Slam Ball Russian Twist
- Sit on the floor with your knees bent and your feet flat on the floor.
- Hold the slam ball in front of you with your arms extended.
- Lean back at a 45-degree angle so that your torso is almost parallel to the floor.
- Keeping your back straight, twist your torso to the left and bring the slam ball down to your left side.
- Pause for a moment, then twist your torso back to the center and bring the dumbbell back up to the starting position.
- Repeat on the right side.
Additional form tips:
- Keep your back straight throughout the exercise.
- Don’t round your shoulders.
- Don’t let your head drop down.
- Keep the slam ball close to your body.
- Don’t swing the slam ball.
Now that you’ve finished the Slam Ball Workout for a Solid Lower Body and Bulletproof Core, we’re sure we’ve made a believer out of you that you can enjoy a solid, fun workout with a slam ball on your journey to stronger legs and core. The targets of this workout might have been legs and abs, but it also worked other muscle groups, such as the shoulders, biceps, triceps, and chest. Additionally, this workout incorporated functional and rotational movements that are often neglected in other workouts. These types of movements are important for overall fitness and can help improve your performance in other activities.
The exercises in this workout are designed to help you perform everyday activities more easily. For example, squatting helps you get in and out of chairs, bending helps you pick up things you’ve dropped, lunging mimics climbing stairs or hiking, pressing can help you push open doors, and pulling can help with chores like taking out the garbage. By building functional strength in key areas like your lower body and core, you can improve your quality of life and reduce your risk of injury.
Frequently Asked Questions About Slam Ball Workouts
Q: What do slam ball workouts do?
A: Slam ball workouts are popular with athletes for their ability to help build strength, increase power, improve explosiveness, and improve cardiovascular fitness.
Q: Will a slam ball damage my basement floor?
A: The question of whether a slam ball will cause damage to your basement floor hinges on what kind of basement floor you have. If your basement is a normal concrete slab, then it most likely won’t damage. However, it never hurts to have a rubber mat around to protect any finishing. One type of flooring we don’t recommend using slam balls with is tile because there is a slight chance the slam ball can dislodge tile grout. Again you can protect your tile floor with a thick rubber mat.
Q: What is the best slam ball weight to use as a beginner?
A: The best slam ball weight to use as a beginner depends on your natural strength and ability level. Most female beginners will start with a ball weighing between 10lb and 25lb and men will start out with a ball between 20lb and 40lb.
Q: What is the difference between a slam ball and a medicine ball?
A: Slam balls are specifically designed for throwing exercises. They have a heavy-duty rubber exterior and are filled with weighted material, which ensures that they will not bounce back or break when slammed. no-bounce, heavy-duty rubber shell gives it durability that softens the impact. Slam balls can be used for most medicine ball exercises, but the reverse can’t always be said for medicine balls. Unlike slam balls, med balls should not be thrown to the ground. They can potentially bounce back or break depending on the material from which they’re made, which can be: plastic, leather, vinyl, or rubber.
About The Author:
Megan Sparacio is a certified personal trainer who writes on health and fitness. She has over five years experience writing well-researched pieces aimed at helping folks reach their fitness and lifestyle goals.
Megan is passionate about staying up-to-date with and communicating methods to help others make lasting changes in their physical fitness and behavior and mindset. In her spare time, she enjoys spending time with her family, running and lifting, and painting.
She currently lives in Tennessee and also works as an NASM Certified Personal Trainer.
