What are the most effective slam ball exercises for functional training?

1 Slam ball burpees

Burpees are a classic functional exercise that work your whole body and cardiovascular system. Adding a slam ball to the mix increases the intensity and adds a dynamic element. To do this exercise, hold the slam ball in front of your chest and stand with your feet shoulder-width apart. Squat down and place the ball on the floor, then jump your feet back into a plank position. Do a push-up with your hands on the ball, then jump your feet forward and stand up. Lift the ball overhead and slam it down hard on the floor, then repeat the whole sequence. Do as many reps as you can in a set time or for a specific number of sets.

3 Slam ball lunges

Lunges are a staple functional exercise that target your lower body, especially your glutes, quads, and hamstrings. They also improve your balance and posture. To do this exercise, hold the slam ball in front of your chest and stand with your feet hip-width apart. Step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee is hovering above the floor. As you lunge, press the ball out in front of you at chest level. As you return to the starting position, pull the ball back to your chest. Repeat with your left leg and continue alternating legs for a set time or number of reps.

4 Slam ball Russian twists

Russian twists are another excellent core exercise that work your abs, obliques, and lower back. They also challenge your rotational stability and endurance. To do this exercise, sit on the floor with your knees bent and your feet flat. Hold the slam ball with both hands and lean back slightly, keeping your spine straight and your core engaged. Lift your feet off the floor and balance on your tailbone. Twist your torso to the right and touch the ball on the floor next to your right hip. Then, twist to the left and touch the ball on the floor next to your left hip. Keep alternating sides for a set time or number of reps.

5 Slam ball overhead throws

Overhead throws are a powerful exercise that work your upper body, especially your shoulders, chest, and triceps. They also develop your explosive strength and coordination. To do this exercise, hold the slam ball with both hands and stand with your feet shoulder-width apart. Bring the ball behind your head and bend your elbows slightly. Then, throw the ball forward as far as you can, extending your arms and legs. Run to the ball and repeat the throw. Do as many throws as you can in a set time or distance.

6 Slam ball slams

Slams are a simple but effective exercise that work your entire body, especially your core, back, and arms. They also boost your heart rate and burn calories. To do this exercise, hold the slam ball with both hands and stand with your feet shoulder-width apart. Lift the ball overhead and extend your body. Then, slam the ball down on the floor as hard as you can, bending your knees and hips. Catch the ball on the bounce and repeat the slam. Do as many slams as you can in a set time or number of reps.

7 Here’s what else to consider

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