HomeHealth5 exercises with slam ball to strengthen and gain muscular endurance
5 exercises with slam ball to strengthen and gain muscular endurance
February 1, 2021
The slam ball is a training instrument that has similarities to the medicine ball. However, it varies in size, elasticity, and rebound ability.
But what is its usefulness? It is based on differentiated ranges of motion towards muscles throughout the body through exercises, which are impractical with dumbbells.
The training variations that can be done with this tool are wide, since combines resistance, load and dynamic movements. Also, the slam ball It is used by specialists as a medicine ball for rehabilitation, because of its heightened versatility.
5 exercises with slam ball
The 5 exercises proposed with slam ball can be made with weights from 10 to 20 pounds. However, the recommendation is to start with the least load and increase the weight with the accumulation of routines.
1. Abs with slam ball
As the name implies, the main area of incidence of the exercise are the abdominals, in addition to the shoulders. In that sense, it causes a considerable increase in the heartbeat. During its execution you should only apply the following:
Lie on your back with your knees bent in the basic position to perform sit-ups. The ball must be resting on the ground and on the head.
Extend your arms to take the slam ball and lift it up calmly along with your torso.
Bring the ball to the location of the feet.
Return to the starting position with patience, fluidity and naturalness, taking advantage of the momentum of the slight bounce. This while the core muscles are in a state of tension.
Perform 3 series, variable between 10 and 20 repetitions.
2. Bounce off the ground
The bouncing motion of the ball against the ground promotes the development of deltoids, quadratus lumbar, latissimus dorsi, erector spinae, multifidus, trapezius, rhomboids, abdominals, hamstrings, glutes and quadriceps. To do so, it is necessary to follow this step by step:
Place your feet parallel, at a distance of 10 centimeters, and lift the slam ball over your head.
Throw the ball explosively toward the ground while crouching down.
Pick up the ball after the first bounce and return it to overhead position.
Apply 3 series that can range between 15 and 20 repetitions, depending on your resistance and the defined weight.
Prioritize that the throwing movement is explosive, but that the lifting movement is slow, for greater toning.
3. Lateral throw
The lateral throw builds strength and defines the oblique, deltoid and bicep muscles. Consequently, it is important that a large part of the effort is concentrated on the trunk. In order to carry out the exercise, the following is recommended:
Stand with your feet farther apart from the lines that describe your shoulders.
Take the slam ball with both hands securely and extend your arms forward.
Throw the ball hard sideways into the wall.
Take the bounce, regain momentum, and repeat the pitch. The feet can make slight rotations so that the impact of each effort is reduced.
Execute 3 sets of 10 reps.
Four. Burpees with slam ball
Between exercises with slam ball described, the modality with burpees it is the most demanding and complete. Not only endurance and strength are worked, but also coordination. In turn, the muscles involved are the biceps, triceps, quadriceps, delts, abdominals and glutes:
Position your feet with a distance greater than that marked by the shoulders. The ball must be located on the ground and in front of the body.
Bend your knees to catch the ball, lift it over your head and throw it toward the ground hard.
Establish the position for push-ups and execute the movement dynamically.
Stand up and repeat the exercise.
Practice 2-3 sets of 5 reps to start. Increasing repetitions requires complete adaptation, both to training and to the wear and tear it causes.
5. Thrusters with balloon
Practice the thrusters with balloon does not require throwing, but rather maintaining tension and load while squatting. In this way, the quadriceps, abdominals, adductors, glutes and hamstrings are more involved. It starts with this sequence:
Position your feet using the outline of the shoulders as a guide, while you take the ball from the base with both hands.
Do a squat and take advantage of the momentum to get up quickly.
Extend your arms as high as you can with the ball, simulating a throw, but without releasing the slam ball.
Return the ball to the area near your chest and repeat the entire procedure.
Do 3 sets of 8-10 reps.
Also read: 5 habits you should adopt if you want to gain muscle mass naturally
A complete exercise
Exercises with slam ball They fall within the definition of complete because they have no limitations related to the muscle groups to be trained. In addition to this, they provide benefits for mental health and the proper functioning of vital organs. To this end, some of the most notable advantages are the following:
Increased basal metabolic rate: It increases the caloric expenditure of the body at rest, avoiding the accumulation of fat.
Improves heart health: As they are dynamic movements, they stabilize blood pressure and reduce possible damage to the arteries.
Mental development: There is a relationship between resistance exercises and the stimulation of cognitive functions.
Muscular endurance: combinations of weight with the ball increase the contraction capacity of the muscles.
Enlargement of muscle mass: muscle volume is favored by specific low-repetition routines with the slam ball. This when selecting a weight close to 20 pounds.
The possibilities of exercising with this tool range from static to dynamic routines. In addition, it can be coupled with pre-established workouts to add load and explosiveness.
We recommend reading: How to develop muscle mass in the arms
Posture is key in the use of the slam ball
The first essential recommendation for exercises with slam ball it is take care that the posture is correctTherefore, keeping your back straight is key to avoiding injury.
Also remember to give your body plenty of rest between sessions. Thus, in general, two days a week are established so that recovery and repair is representative.
By last, sensitivity resulting from training should not be confused with pain, since the latter case is the sign that you should stop and go to a specialist as soon as possible.
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