5 slam ball exercises to build functional strength

A slam ball is not just for stress relief.

With a slam ball you can tone muscle, challenge your core and supercharge your explosiveness. On Centr, we use slam balls in programs like the Functional Movement Challenge and Centr Circuit: Elevate+ because they’re fantastic for building functional strength.

And I’ll admit that picking one up and smashing it down is a great way to get those frustrations out, too.

I’ve lined up some of my go-to slam ball exercises to create a workout you can do anywhere. Just make sure there are no breakable objects around.

How to do it: Stand with your feet wider than shoulder width apart and hold the slam ball at your chest. Aiming for one fluid movement, rotate your torso, pivot your left foot and extend the ball out to the right. From this position, bring the ball back to your chest, then raise the ball above your head. As you bring the ball back to your chest, rotate and pivot on your right foot to extend the ball out to the left. Again bring the ball back to your chest, raise it above your head, then continue alternating rotations.

2. Slam ball alternating reverse lunge + high knee

Functional movement patterns: Lunge, balance

How to do it: Stand tall, feet slightly apart, holding the slam ball at your chest. Step your right foot back, dropping the knee toward the floor to go into a lunge, then as you push back up to standing, swing your right knee forward and up toward your torso. Return your right foot back to the floor, then step your left foot back and repeat the movements. Keep your upper body upright, core engaged and ball at your chest throughout.

3. Slam ball alternating single-leg RDL

Functional movement patterns: Hinge, balance

How to do it: Stand holding the slam ball in front of you at hip height, letting your arms hang naturally. Raise your right leg out behind you and – keeping your back straight – hinge at the hips, lowering your torso until it’s almost parallel to the floor and the ball is hanging around shin height. Briefly pause at the bottom of the movement, then squeeze your glutes and push your hips forward to raise your torso and bring your leg back to the starting position. Raise your left leg out behind you and repeat.

4. Slam ball jumping slam

Functional movement patterns: Squat

How to do it: It’s the slam you’ve been waiting for! Stand with your feet shoulder-width apart and knees slightly bent, holding the ball at hip height. As you jump your feet off the floor, raise the ball above your head, then slam it onto the mat in front of you with force. Squat to catch the ball, then rise up and repeat.

5. Slam ball ice skater taps

Functional movement patterns: Gait, balance

How to do it: Hold the ball at your chest. With a slight bend at your hips and knees, hop to the right, landing on your right foot and bringing your left foot behind the other leg, lightly tapping it down on the floor to stabilize the movement. Then launch off your front foot, squeezing through the glutes to hop to your left side. Continue alternating sides.

How to incorporate slam ball exercises into your workout

Since slam balls are fairly light, they’re perfect for adding an extra challenge into your normal workouts. Here are a few examples you can try in your next session:

• A superset of barbell military press and slam ball shoulder press

• Weighted crunches or Russian twists while holding the slam ball

• Including a slam ball jumping slam at the end of a burpee

Slam balls and medicine balls: what’s the difference?

Slam balls are usually smaller and lighter than medicine balls, and are designed specifically for throwing and explosive movements. They are usually weighted with rubber and sand, and feature a heavy-duty outer shell that prevents the ball from bouncing when slammed to the ground. You wouldn’t want to be smacked in the face by a rebound, right?

On the other hand, medicine balls are usually air-filled, with a thick rubber shell that provides weight and a little bounce to the ball. Medicine balls are also usually larger and heavier than slam balls, and are designed for partnered distance throws or controlled bounces off a wall. In a typical strength workout, they can often be used as a dumbbell substitute for a different angle and feel.

When it comes to your workouts, it’s important to differentiate the two. Slamming a medicine ball is potentially dangerous – the ball can bounce back at you and potentially cause injury, and harder slams will quickly split its rubber shell. Most medicine balls are not designed to be slammed, so remember to check your equipment before your workout!

Looking for more functional movement motivation?

• Functional vs traditional strength training: which is for you?
• What is functional exercise & why do you need it?
• 7 myths about functional movement, busted by Luke
• 4 functional exercises that will test your whole body
• 5 of my favorite fast workouts for busy people