Slam ball guide: choosing the right ball and doing medicine ball slams well
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- Sand-filled dead-bounce slam ball, around 20 lb. Best for: Learning the overhead slam and fast conditioning rounds. See options on Amazon
- Heavy slam ball with a wide diameter. Best for: Experienced lifters, and people who find it hard to reach a small ball on the floor. See options on Amazon
- Textured-shell slam balls in two weights. Best for: Home gyms that mix high-rep slams and slower power sets. See options on Amazon
- Rebounding medicine ball. Best for: Continuous slams and catches in a larger space. See options on Amazon
Slam ball vs medicine ball vs wall ball
ACE (the American Council on Exercise) separates the ball types this way: a dead-weight ball does not rebound much, which makes it useful for lifts, carries and slams when you do not want the ball coming back toward you. A slam ball is designed to tolerate impact and, depending on the model, may rebound enough to set a faster rhythm. A wall ball is usually larger and softer, for passes, squats, presses and throws.
| Ball | Built for | Watch for |
|---|---|---|
| Dead-bounce slam ball | Hard overhead and rotational slams | Needs a floor that can take the impact |
| Rebounding slam or medicine ball | Continuous slams where the ball returns to your hands | Needs space and a predictable bounce |
| Wall ball | Throws to a wall, squats, catches | Softer shells are not made for floor slams |
If you want a ball for throws and catches more than slams, see medicine balls.
How to choose a slam ball
- Fill and bounce. Titan Fitness describes its slam balls as sand-filled with a dead-weight design, meant to absorb impact and minimize bounce.
- Shell. Look for a thick rubber shell with texture. Titan says the textured pattern on its balls gives grip and helps prevent blowouts when the ball is slammed.
- Diameter. Heavier balls are bigger: Titan lists 9 inches for its 20 lb ball and 11 inches for its 60 lb ball. ACE suggests a heavy ball with a wider diameter, or setting the ball on a step, if you cannot squat low enough to reach it without breaking form.
- Weight. ACE gives no fixed number. Its advice is to learn the moves first, start with a load that lets you learn the pattern, and progress by changing speed, range of motion, reps or rest, not only weight.
- One ball or two. A lighter ball for fast, high-rep work and a heavier one for slower, powerful slams cover most home workouts.
How to do an overhead slam
ACE's exercise library describes the overhead slam in four steps:
- Start. Stand with feet hip-width apart, holding the ball in both hands in front of your chest, elbows pointing down.
- Load. Push your hips back and lower until your heels are about to lift, with shoulders down and back, core braced and back flat. Reach the ball between your legs, head facing forward.
- Lift. Swing the ball up over your head, straightening your legs and rising onto your toes, with your core braced.
- Slam. Explosively bring the ball down to throw it directly into the floor, dropping your weight back into your hips.
Through every rep, ACE stresses bracing your abdominals and hinging from the hips to keep the spine stable. Its heavy slam ball workout adds: do not round your back, and make the movement come from your hips.
Slam ball exercises and a simple workout
ACE's heavy slam ball workout uses five progressions: the double arm push slam, single arm push slam, around the world slams, slam with side skip and burpee slam. Its medicine ball training article adds single-arm slams and rotational throws.
For power, that article suggests three to five sets of three to six fast, high-quality repetitions. Before any slam session, ACE recommends a five to 10 minute dynamic warm-up.
If slams bother your back or shoulders, a medicine ball slam alternative such as a chest pass to a wall or a kettlebell swing may suit you better; see kettlebells.
Safety
- Floor. With a dead ball, ACE says to make sure you are on a solid, stable floor that can support the force. A thick rubber mat can protect floors; see exercise equipment mats.
- Space and rebound. With a bouncing ball, ACE says to allow ample space and to begin slowly until you can predict the rebound and catch it with control.
- Ball choice. Use a ball designed for slamming. Do not slam soft wall balls into the floor.
- Form over load. ACE notes that good form is essential regardless of the weight.
What to look for when you buy
Sand-filled dead-bounce slam ball, around 20 lb
Best for: Learning the overhead slam and fast conditioning rounds
A dead-weight, sand-filled ball stays where it lands. Titan's 20 lb version is 9 inches across with a textured rubber shell.
Watch out: Even a modest ball hits hard; use it on a solid floor or mat, not over a ceiling below you.
See options on AmazonHeavy slam ball with a wide diameter
Best for: Experienced lifters, and people who find it hard to reach a small ball on the floor
Heavier balls are larger, 11 inches at 60 lb in Titan's line, and ACE suggests a wider ball if you cannot squat low enough to reach a smaller one with good form.
Watch out: Too heavy to slam with good form for most beginners; keep the back flat on every rep.
See options on AmazonTextured-shell slam balls in two weights
Best for: Home gyms that mix high-rep slams and slower power sets
Pairing a lighter and heavier ball lets you follow ACE's advice to progress by speed and reps as well as load. Titan describes its shells as textured for easy grip.
Watch out: Takes more storage space; check that both are dead-bounce if you want no rebound.
See options on AmazonRebounding medicine ball
Best for: Continuous slams and catches in a larger space
ACE's overhead slam variation uses a bouncing ball so it returns to your hands for back-to-back reps.
Watch out: Needs ample space and practice to predict the bounce; not for small rooms.
See options on AmazonQuestions people ask
- What is the difference between a slam ball and a medicine ball?
- A slam ball is built to tolerate repeated impact and is often sand-filled with little bounce. Medicine balls and wall balls cover throws, passes and catches; soft wall balls are not designed for floor slams.
- What weight slam ball should I buy?
- One light enough to learn the movement with a flat back. ACE advises learning the pattern first and then progressing by speed, range of motion, reps or rest, not only by adding weight.
- Are medicine ball slams bad for your back?
- They can strain it if done with a rounded back. ACE stresses bracing your abs and hinging from the hips, and its heavy slam workout says to avoid rounding the back.
- Do slam balls bounce?
- Most are dead-weight designs that barely bounce; Titan says its sand fill is meant to absorb impact and minimize bounce. ACE notes some slam ball models rebound enough to create a faster rhythm.
- What is a good slam ball workout?
- After a five to 10 minute dynamic warm-up, ACE's progressions include double arm push slams, single arm slams, around the world slams, side-skip slams and burpee slams.
Sources
- Exercise Library: Overhead Slams (acefitness.org), American Council on Exercise
- Throw, Catch, Slam: Smarter Medicine-Ball Training (acefitness.org), American Council on Exercise
- Heavy Slam Ball Workout (acefitness.org), American Council on Exercise
- 20 LB Rubber Slam Ball (titan.fitness), Titan Fitness (maker)
- 60 LB Rubber Slam Ball (titan.fitness), Titan Fitness (maker)