Slam-ball slam
General guidance. This page has not been reviewed by a qualified professional yet.
Slam-ball slam. Raise the ball overhead without arching your back and slam it onto the floor in front. Retrieve it by bending hips and knees.
How to do this exercise: Slam-ball slamSetup · movement · load
- Set your position
Use a slam-rated ball, check its bounce and clear the area. Start with a light ball.
- Make the movement
Raise the ball overhead without arching your back and slam it onto the floor in front. Retrieve it by bending hips and knees.
- Breathe and control the pace
Start easy and increase gradually. Learn a smooth movement before adding speed or resistance.
Do not use a bouncy medicine ball or put your face over the impact point.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Conditioning
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Cardiovascular system, Abs
Supporting muscles
Lats, Front deltoids, Glutes
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Use a slam-rated ball, check its bounce and clear the area. Start with a light ball.
- Raise the ball overhead without arching your back and slam it onto the floor in front. Retrieve it by bending hips and knees.
Common mistakes
- Do not use a bouncy medicine ball or put your face over the impact point.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.