Want a break from a busy fitness center or gym but still looking to get in a great workout? Here is a great way to get a full body workout that you will love to do. Slam Ball exercises are a great way to get work your arms, abdominals, gluts, calves, and back. Slam Ball will also help to improve your explosiveness and core strength!
A slam ball is also known as a medicine ball. Slam balls come in several different weight increments, sizes, and can be made of rubber, plastic, or leather. They are extremely durable and are meant to take abuse. I would suggest that if you are looking to add them to your public gym equipment list that you purchase one that is made up of high grade rubber so that it will last.
There are so many different exercises that you can perform with the slam ball that you may never want to go back to your gym! Below I will list several exercises that you can add to your current workout program or do them all and create a great workout by using just the slam ball.
Ball Slams:
Performing ball slams will active the muscles of the shoulders, triceps, back, quads, glutes, and calves. Start with the slam ball sitting on the floor in front of you. Stand with your feet approximately shoulder width and your back straight. Squat down and pick-up the ball and raise it above your head. During this movement you want to make sure that as the ball moves over your head you should raise up on your toes (calf extension). Next you want to ‘slam’ the ball down to the floor explosively. Immediately squat down and grab the ball on the bounce and repeat.
Over Head Slam Ball Lunges:
This is a great exercise to tighten you thighs and glutes. Start by standing with your feet shoulder width apart. Raise your slam ball above your head with your arms extended. With one leg take a step forward and bend the forward leg at the knee. The rear leg should come up on its tip toe with the knee slightly bent.
Extend the knee and step back into the starting position. Repeat with your other leg.
Stand with your feet shoulder width apart holding your slam ball at chest level. Keep your elbows slightly under the ball with your palms pressed against the ball. While maintaining this ball position squat down keeping your back straight while looking forward. As you return to the standing position, press the slam ball above your head.
As you lower the ball back to chest level, repeat the squat movement. Perform the desired amount of repetitions without pausing at the top or the bottom of the movement.
Triceps Push-ups:
Place the slam ball onto the floor in front of you. Take a push-up position with your palms on the slam ball. Perform a push-up focusing on extending the arms. The ball should touch the area of your sternum.
Be careful that the slam ball does not shift during the movement.
So there you have it! For as little as $25.00 you can have this amazing piece of equipment and be on your way to an amazing home workout!
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