The Spartan Slam Ball Guide, Plus an Efficient Full-Body Workout to Get You Started

The Spartan Slam Ball Guide, Plus an Efficient Full-Body Workout to Get You Started
Presented by Spartan Training®

Training at home has never been more important — and it’s never been easier! Sam Stauffer, Spartan’s Director of Training, is taking you through our inventory and explaining how to use each piece of equipment efficiently and effectively. Today’s piece of equipment: the Slam Ball. To browse our collection in the Spartan store, click here, and make sure to check out our full workout database.

The Spartan Slam Ball: What Is It?

Don’t get me wrong: Traditional strength equipment, such as barbells and dumbbells, is great, and it most certainly has its place. But the Slam Ball offers two very unique things that you just can’t get from the other two.

First of all, consider how you have to hold it. The unique thing about the Slam Ball is that, at least for the majority of the population, you can’t simply grip it! This means your core has to work extra hard to keep it from falling to the ground. For instance, if you are using the Slam Ball to add weight to a squat, this will require you to hold it out in front of you while you press both of your hands tightly against it. This is working your core, whether you feel it or not!

Secondly, consider the shifting weight inside the Slam Ball. The material within the ball moves about as you move the ball. This makes it incredibly tricky to stabilize, and adds an additional level of difficulty to any exercise.

Related: This Creative Slam Ball Workout Will Up-Level Your Bodyweight Routine

What the Slam Ball Can Do for You

While the word “slam” is in the name of this piece of equipment, that doesn’t mean you’re confined to “slamming only” exercises. And while the slam ball is great for “slamming,” or plyometric exercises, it can be used in various other ways! In more simpler ways, you can use it the same way you would a dumbbell or kettlebell — with limited variations, of course. In less traditional ways, the Slam Ball is great for light tossing exercises, such as wall balls or squat-to-overhead tosses.

Related: 3 Essential Slam Ball Workouts

The 5-Move Slam Ball Workout

For this workout, we’re looking at a five-move, full-body circuit that you can do in less than 20 minutes! This workout will have you sounding as quiet as a mouse, as there is no slamming or jumping involved.

Each circuit should last around three minutes. Shoot to complete four rounds in total, and rest for 60 seconds between rounds.

Squat to Alternating Overhead Press: 30 seconds

Alternating Offset Push-Up: 30 seconds

Alternating Goblet Reverse Lunge: 30 seconds

Deadlift: 30 seconds

Offset Plank: 30 seconds for each foot

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