Workouts

Ultimate Slam Ball Exercises

Slam balls are simple, effective and fantastic for building strength as well as endurance. 

Over the past few years, they’ve become more and more popular and are used as training tools for a variety of workout styles.  

Slam balls are essentially rubber balls that are filled with sand. They come in different weights and sizes and they’re extremely versatile.  

When thrown on the ground, they have a ‘dead bounce’. This means they can be slammed down with maximal force and they won’t bounce back up or away from you. This not only helps with making your training exercises a lot more linear, but it’s also a lot safer too.  

They’re also a soft style free weight. So, if you’re new to fitness and are worried about dropping the weight or hurting yourself, these are a perfect solution.  

What is a slam ball used for? 

Slam balls can be used for a wide range of exercises. And because they’re designed to be thrown around, they make for a much more explosive workout. 

Training explosively is important for building overall power and speed. It also recruits more muscle fibres, burns calories and builds strength. 

So, training with a slam ball is not only fun, it’s really effective too.  

Man performing a wall sit against a white wall with a Mirafit slam ball between his legs

What muscles do slam balls work? 

Slam balls can be used for so many different exercises, they’re perfect for getting a full-body workout.

Traditional, overhead slams work your triceps, biceps, shoulders and core.  

However, you can get way more out of your slam ball. 

Below, are our top 25 fat burning exercises using just a slam ball. We’ve split them up into beginner, intermediate and hardcore so you can find the level that’s best for you. Or, if you want a real challenge, work your way through all of them! 

And if you want to take it up a level, challenge yourself with a set of heavier slam balls, to make sure you keep on progressing.  

Our Tyre Tread Slam Balls come in a complete range of sizes and are perfect for intensifying your workouts. 

Best slam ball exercises

The exercises in the video are detailed below: 

Beginner  

  • Russian twists 
  • Front raises 
  • Toe taps 
  • Woodchoppers 
  • Curtsy squats 
  • Zercher squats 
  • Lunge and twist 
  • Power slams 
  • Sit up with shoulder press 

Intermediate 

  • Overhead squat 
  • Leg hold 
  • Kneeling slams 
  • Slam with burpee 
  • Wall sit 
  • Hip bridge with overhead 
  • Side-to-side push-up
  • Plank on the ball 
  • Squat with upward throw 

Hardcore 

  • Plyo lunges with slam ball 
  • Jumping squats with slam ball 
  • Figure of eights 
  • Decline push up 
  • Tricep push up 
  • Kneeling lean back 
  • Roll up to push up 
Man doing a push up holding a Mirafit tyre tread slam ball

Slam ball benefits 

Slam balls are extremely versatile and there are so many benefits to be had from training with them: 

  • Explosive – explosive training is essential for building power and speed. And by training in this way, you can improve not only your fitness levels but also your weight training. 
  • Easy to use – if you’ve just started training, then slam balls are a great way to start. You can use a lightweight ball and work your way up. And the idea is to put all your energy into your workouts so there’s less focus on form.  
  • Work your full body – slam balls aren’t just for overhead throws. In fact, you can get a full-body workout using just a slam ball which makes them extra convenient. 
  • Great for burning fat – whether you’re looking to get in shape or simply take care of yourself, slam balls can be used for a range of fat-burning exercises. 
  • Great for calorie burning – slam balls are one of the best ways to get your heartrate up as well as build strength making them great for calorie burning. 
  • Can be done almost anywhere – slam balls are extremely versatile and can be used at home, outside or at the gym.  
  • Don’t need lots of storage space – you don’t need loads of storage space to be able to train with slam balls at home. Keep a couple in your shed, under the stairs or even in the boot of your car!  
  • Easy on your joints – slam balls aren’t as high-impact on your body as training with a loaded barbell. And you don’t need to be in a fixed position while you train. 
  • Great for building functional strength – a lot of slam ball training mimics everyday movements so they’re great for improving your overall fitness levels as well as promoting good joint mobility. 
  • Use for compound exercises – slam ball exercises are compound movements, making them a really efficient training tool. Hit several muscle groups at once for a fantastic, full-body workout.
  • Great for all abilities – slam balls start at around 2kg and go all the way up to 30kg. So, no matter where you’re at in your fitness journey, slam balls can really benefit you.  
  • Can be incorporated into a range of exercises – we mentioned earlier that slam balls are not just for overhead throws – and it’s true! They can be incorporated into a massive range of exercises including all the classics: push-ups, burpees, squats, lunges, planks and more.

Interested in training at home? Get more out of your strength training with our 20 best bodyweight exercises for an upper-body workout.

And for more fitness inspiration, follow us on Instagram @MirafitOfficial.