Ball Slam / Slam Ball 101

If you’re looking for the ultimate stress reliever exercise, or trying to get more functionally fit, the Ball Slam Exercise is just what you need. Our firefighters use the Ball Slam (aka Slam Ball Exercise) on the regular, because it’s perfect for simulating sledgehammer or axe work thanks to releasing kinetic energy as the ball drops to the floor. Unlike the jarring or high impact of?holding on to a tool as it slams into an object.

See the Ball Slam / Slam Ball Exercise tutorial below:

Getting Started

You’ll need a durable, sand filled medicine ball, or you can DIY by, finding an old sports ball, filling it with sand and sealing the small hole with duct tape. If that sounds like too much work, just buy it. You’re worth it.

From there, use our RundleFit Dynamic Warm UP, and then check out our daily lessons to know the full details and expectations of our fat burning workouts. We’ll generally program Ball Slams / Slam Balls into an upper body or total body focused metabolic circuit.

One more Slam Ball tutorial, just because.

Ready to get started? Let’s get to work. If you’re confused, comment below. 🙂



Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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