Ball Slams
Trains the full body. Equipment varies. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use Ball Slams
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do Ball Slams
- Stand with your feet shoulder-width apart, holding a medicine ball or slam ball with both hands in front of you.
- Raise the ball overhead, fully extending your body and rising onto the balls of your feet.
- Forcefully slam the ball down to the floor in front of you, engaging your core and hinging at the hips as you follow through.
- Squat down to pick up the ball and return to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use a non-bouncing slam ball if possible to avoid the ball rebounding into your face.
- Exhale forcefully as you slam the ball down to engage your core.
- Keep your back straight when picking the ball up; squat down rather than rounding your spine.
- Use your whole body, driving the movement from your hips and core rather than just your arms.
Substitutes
Swap Ball Slams for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Ball Slams for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.