Is a Slam Ball the Same as a Medicine Ball? – Is slam ball a good workout!
Is a slam ball the same as a medicine ball?
No, a slam ball is not the same as a medicine ball. The two balls have similarities such as they are both weighted, range in weights from 1kgs to 25 kgs, and can be used in partner exercises.
And most of the exercise you can do with a med ball can be done with a slam ball as well.
However, they also have key differences that set them apart.
A slam ball is typically made of a tough rubber outer shell, making it great for high-velocity impacts against hard surfaces.
Medicine balls, on the other hand, are usually made of softer materials such as leather, rubber, or plastic and the coating is typically textured for a good grip.
The main difference is that slam balls are designed for throwing or slam exercises, while medicine balls are designed for balance and strength exercises.
Slam balls can range as heavy as 4 to 25 kgs, while medicine balls usually weigh 2 to 15 kgs.
Medicine balls are also usually larger in diameter, and soft making them better for slams since they will bounce back and allow for more fluid reps.
Slam balls, on the other hand, are better suited for overhead tosses, carries, and squats due to their density and lack of bounce.
Slam Ball vs Medicine Ball
|Slam Ball||Medicine Ball|
|Composition||Typically made of tough rubber with a textured surface for grip.||Usually made of leather, vinyl, or rubber with a softer exterior.|
|Weight Range||Available in various weights, ranging from 10 to 50+ pounds.||Comes in a wide range of weights, from 2 to 25 kgs or more.|
|Purpose||Primarily designed for high-impact exercises like slams, throws, and aggressive movements.||Versatile for a wide range of exercises including throws, catches, twists, and traditional strength training.|
|Bounce||Minimal to no bounce; meant to be slammed against the ground or wall.||Bounces well due to its softer construction; suitable for rebound exercises.|
|Grip||Often has a textured surface for a secure grip, even with sweaty hands.||Smooth or textured surface depending on the type, providing good grip.|
|Durability||Built to withstand intense impacts; highly durable for slam exercises.||Durable but may wear down faster if frequently used for slamming.|
|Noise Level||Produces a loud noise when slammed; may not be suitable for quiet home workouts.||Quieter compared to slam balls; suitable for indoor use without disturbing others.|
|Exercise Variety||Limited in exercise options, mainly for power and strength training.||Offers a wide range of exercise possibilities, including core work, partner exercises, and rehab.|
|Core Engagement||Engages the core significantly due to the explosive nature of exercises.||Engages the core during various exercises but with less intensity than slam balls.|
|Cost||Typically higher than med balls.||Typically cost-effective and available in a wide price range based on weight and material.|
|Recommended Users||Ideal for athletes, CrossFit enthusiasts, and those focused on power and intensity.||Suitable for a broader audience, including beginners, rehabilitation, and functional fitness.|
|Storage Space||Requires minimal storage space due to its compact size.||Requires more storage space, especially if you have a variety of weights.|
What are the benefits of using a slam ball?
1. Increase Strength and Power
Using a slam ball increases strength and power by developing explosive power, enhancing speed and movement accuracy, improving rehabilitation efforts after injuries, and increasing socialization skills and teamwork. Explosive power is the ability to exert maximum force in the shortest amount of time and medicine ball exercises like squats and ball throws bring out this dual benefit.
For high-intensity workouts, you can wear a vest as well.
A 2012 study done by Aleksandar M Ignjatovic, Zivorad M Markovic, Dragan S Radovanovic confirms that a 12-week medicine ball training has a stronger correlation with power tests. And for sports ball throws might be useful.
Furthermore, medicine balls can help athletes boost their speed and the accuracy of their movements by allowing them to move their bodies in a versatile way and quickly react to their surroundings.
Besides, medicine balls are beneficial for rehabilitation and recovery and can help regenerate the body’s endurance and response. Finally, group training with a slam ball can involve rolling, bouncing, tossing, or passing the ball back and forth, which can help build team chemistry and add fun to workouts.
2. Improve Coordination
Using slam balls with a partner can improve your coordination of hand and eye. It is a good way to create a bond too.
3. Increase Cardio Endurance
Using a slam ball to perform medicine ball slams can increase cardio endurance by providing a powerful, full-body, repetitive workout that trains the cardiovascular system harder to provide oxygen to working muscles.
This increases the excess post-exercise oxygen consumption (EPOC) in the 24 to 48 hours after the high-intensity training, resulting in an increased metabolism and improved conditioning of the body. I often use my 12 kg slam ball for cardio exercises.
Just holding that ball into squat position for few minutes is unimaginably tough.
4. Develop Core Strength
Using a slam ball for strength training can help develop core strength by allowing the lifter to pick up heavy and awkward objects off the floor. This develops functional strength, as the objects in everyday life are not barbells or dumbbells with perfect handles.
Slam ball wood choppers, Russian twists, slam ball crunches will develop insane core strength.
5. Develop Functional Strength Training
Using a slam ball is an effective way to build functional strength training.
Unlike traditional weightlifting, using a slam ball requires engaging multiple muscle groups and stabilizing the body while performing movements simultaneously.
This allows the body to develop strength in a much more dynamic way than using a single weight or machine. As the body moves with a slam ball, it works to stabilize itself and the core, strengthening the entire body, both internally and externally.
Further, the instability of the ball allows for greater range of motion, allowing for deeper core engagement, and therefore, more effective results when it comes to building functional strength.
Just try overhead throws, rotational side throws or jumping front slam ball workouts and you will feel the difference.
Moving weight slowly and moving weight quickly is different and hits the muscles differently.
6. Develop Muscle Density
While slam ball is not a great tool to develop muscle density. But over time, completing the exercises four to six times a week will help build muscular endurance, balance, core strength and result in an increase in muscle density.
7. Improve Performance and Agility
Using a slam ball can improve performance and agility by developing explosive strength and power. Since the slam ball doesn’t bounce, one can put maximum effort into every throw, toss, and slam without fear of getting hurt.
You will always see coaches using slam balls and med balls to train fighters online.
What are the best ways to use a slam ball?
1. Exercises to Strengthen your entire body
- Slam Ball Slams: Hold the slam ball overhead and forcefully slam it to the ground. This exercise engages your shoulders, back, core, and legs. Aim for 3 sets of 10-15 reps.
- Slam Ball Squats: Hold the slam ball at your chest, and perform squats. This works your quads, hamstrings, glutes, and core. Do 3 sets of 12-15 reps.
- Slam Ball Lunges: Hold the slam ball at your chest and step into a lunge. Alternate legs to work your lower body muscles. Aim for 3 sets of 12-15 reps per leg.
- Slam Ball Russian Twists: Sit on the ground, hold the slam ball, and twist your torso to each side. This exercise targets your obliques and core. Do 3 sets of 20 twists (10 per side).
- Slam Ball Push-Ups: Place your hands on the slam ball during push-ups. This adds instability and engages your chest, shoulders, triceps, and core. Aim for 3 sets of 10-12 reps.
- Slam Ball Burpees: Incorporate a slam ball into your burpees for a full-body workout. This exercise works your chest, legs, and core. Do 3 sets of 10-12 reps.
2. Increases Cardio Endurance and Stamina
You can try doing any throws, jumps, squats to do cardio workouts with slam balls and it will increase your cardio endurance.
3. Varied and Intense Workout
A slam ball can be used for a varied and intense workout by incorporating it into different exercises. Here are some examples of how to do this.
- Slams: Stand with your feet shoulder-width apart and hold the slam ball with both hands above your head. Swing your arms back, then slam the ball into the ground as hard as you can. As the ball bounces back up, catch it and repeat.
- Squat and Pass: Stand with your feet shoulder-width apart, hold the slam ball in front of your chest and perform a squat. At the bottom of the squat, pass the slam ball to a partner. As they pass it back to you, stand up while catching the ball and repeat.
- Lunges with Rotations: Take a large step forward and lunge down, keeping your back straight. As you lunge, twist to the side and hold the slam ball at the same time. Rotate back to the starting position and repeat on the opposite side.
- Wall Flip: Stand facing away from a wall and press the slam ball against it. Lift the slam ball up and over your head before throwing it down to the ground. Catch the ball as it bounces back up and repeat.
By incorporating these exercises into your workout routine, you can use a slam ball to get an intense and varied workout.
5. Can be Used Inside or Outside the Gym
Yes, the slam ball can be used both inside and outside the gym. USI’s slam balls are made with materials that are impact-resistant, meaning they can withstand the elements of both indoor and outdoor environments. Now off course slamming the ball on uneven concrete, rocks, bricks will leak it.
What types of exercises can be done with a slam ball?
- Slam Ball Throws: The classic move involves lifting the slam ball overhead and powerfully slamming it to the ground, engaging your entire body.
- Ballistic Push-Ups: Place the slam ball under one hand while doing push-ups to create an unstable surface, challenging your core and chest muscles.
- Overhead Wall Throws: Stand facing a sturdy wall and throw the slam ball overhead against it, catching it on the rebound for an explosive workout.
- Squat to Overhead Press: Hold the slam ball at chest height, squat down, and explode up while pressing the ball overhead for a full-body exercise.
- Rotational Slams: Perform slams while rotating your torso from side to side, engaging your obliques and improving core strength.
- Burpee Slams: Incorporate a slam after each burpee, adding intensity to this already challenging full-body exercise.
- Partner Passes: Stand facing a partner and pass the slam ball back and forth, adding an element of coordination and teamwork.
- Lunge Twists: Hold the slam ball at chest height and lunge forward while twisting your torso to the side, working on balance and core strength.
- Russian Roulette: Lie on your back, hold the slam ball with arms extended, and explosively sit up while tossing the ball into the air, then catch it on the way down.
- Slam Ball Wall Sit: Hold the slam ball against your chest while performing a wall sit, increasing the challenge to your quads and core.
What weight slam ball should i use?
If you’re looking for the best weight to use for your slam ball, it really depends on your goals. If you’re looking for power, you should get a lighter ball that will move quickly.
However, if you’re looking for strength, you may want to increase the weight as you’re able. It’s important to remember to choose a weight that you’re comfortable with and that won’t risk injury.
Heavy rubber balls are usually the most durable and have no rebound, and can be filled with sand-like metal filings for extra weight.
I use a 12 KG slam ball.
Is slam ball a good workout?
Combining slam balls with regular barbell-based exercise is a good workout. I use my slam balls for throws and slams. And I can tell you firsthand that these two help increase explosive power.
What muscles does slam ball work?
Slam balls can train a lot of muscles depending on the workout. Slam balls can train your chest if you do slam ball push-ups or presses. Slam ball can train your entire body if you do slams, rotational throws etc.
Are there any differences in the construction of a medicine ball vs. a slam ball?
Yes, there are differences between the construction of a medicine ball and a slam ball. Medicine balls usually weigh 4 to 30 pounds and are often larger in diameter, with a softer, stitched outer coating. Slam balls, on the other hand, can weigh up to 50 to 150 pounds and are made of reinforced rubber for increased durability and impact absorption. Additionally, slam balls generally cost more due to their heavier weights and more durable materials.
Will slam ball damage floor?
No, slam balls will not damage your floor because they have thick, heavy-duty outer shells that protect them from breaking when thrown against the ground. In fact, slam balls are great for high-impact throwing exercises because of their durability and resistance to impact.
What is inside a slam ball?
A slam ball is a weighted rubber ball that adds resistance to dynamic exercises like squats. It is filled with sand-like metal filings that keeps the ball from bouncing, with different textured surfaces for different exercises.
The metal filing allows for the ball to be thrown with force without it bouncing back, and the rubber shell makes it durable for constant use.
The heavier the ball, the more resistance it provides and the more intense the exercise. Slam balls range from 4kg to 100kg, making them ideal for strongman competitions.
They are also great for improving cardiovascular fitness and muscular strength, working the shoulders, triceps, abs, quads, glutes, calves and back.
Is medicine ball good for abs?
Medicine balls are excellent for strengthening abdominal muscles. They offer a wide range of versatile exercises that effectively target the core from various angles, providing a comprehensive ab workout. Besides, using medicine balls can significantly improve balance and stability, contributing to the development of a well-rounded and strong core.
What is a good weight slam ball?
For speed workouts, you can use a 2kg-6 kg slam ball.
For strength, you can use 8kg to 12 kg slam ball. If you are way stronger to do slams then you can pick 20 kg slam balls as well.
When determining a good weight for a slam ball, it is important to consider the type of exercise you are doing and your own strength level. Generally, if you want to do a power exercise, select a lighter weight that can move quickly.
However, if you are looking to increase your strength, you should progressively increase the weight of the ball. Slam balls are heavier and more durable than medicine balls, as they are made with a tough, rubber outer shell and filled with sand-like metal filings.
is slam ball good for weight loss
Yes, slam balls are great for weight loss. As they are highly versatile workout tools that provide resistance and added weight while performing dynamic movements, they will target your body from head to toe and force your heart rate to skyrocket.
This will increase your metabolism, and with a proper diet, you will lose fat.
Are slam balls worth it?
Are slam balls worth it? Absolutely! Slam balls are specifically designed to absorb force during throwing motions, making them a great choice for adding functional exercises to your workout routine.
The shape and weight of a slam ball challenge your muscles to use existing strength in new ways, improving their effectiveness over time.
Medicine balls may last a while, but their stitching can start to come apart if you use them for slamming frequently.
So, if you’re looking to add some functional exercises to your workout, a slam ball is definitely worth it.
But no type of gym will ever be the replacement for weight plates, barbells, treadmills etc.
Jugaad: you can use sand in, jute bags to do the same workouts. Here the sand filler might spill out but if you are doing outdoor workouts then this is a low-cost way of burning calories and increasing strength.