Non-bounce slam balls, the soft ones filled with sand, are proving an affective alternative to free weights, as the movement of lifting the ball above your head and forcing it down works the posterior and anterior chain of muscles while offering an affective cardio push. Muscles in your shoulders, triceps, abdominals, quads, glutes, calves and back are working, and in a one-minute intense exercise your heart rate will elevate. It’s also a stress reliever. Think about that one.
- Stand with your feet shoulder width apart, knees slightly bent and hold a non-bounce ball held overhead.
- Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs.
- Keep the ab muscles engaged and pick the ball from the floor.
- Lift the ball back to a starting position and repeat.
Slam balls place more emphasis on the core where the transfer of power of the three torso components, shoulders, core and hips is similar. The ball is held off the centre line so the core works harder to support lift and stability.