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Waist · Stability Ball
Ball Slams
Ball Slams is an intermediate compound strength exercise that works the abs (waist), with the triceps, chest and hamstrings assisting. It needs a stability ball and a ball. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Stability Ball
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis
- Lats · Latissimus Dorsi
- Shoulders · Deltoids
- Glutes · Gluteus Maximus
- Quadriceps · Quadriceps Femoris
- Neck · sternocleidomastoid, trapezius, splenius capitis, levator scapulae
Secondary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · gastrocnemius, soleus
How to do Ball Slams
- Stand with your feet shoulder width apart while holding a medicine ball with both hands over your head.
- Forcefully slam the ball straight into the ground, while pulling your hips back and bending your knees.
- Retrieve the ball from the ground, return to the starting position and repeat with controlled, powerful repetitions.
Form tips
- Engage your core before initiating each slam.Generate power from your hips and legs rather than using only your arms.
- Keep your back neutral and avoid rounding your spine during the slam.
- Perform each repetition with maximum power while maintaining proper technique.
- Exhale forcefully during the slam and inhale as you return to the starting position.
Ball Slams alternatives
More abs exercises
Ball Slams FAQ
What muscles does Ball Slams work?
Ball Slams mainly works the abs in the waist (Rectus Abdominis, Latissimus Dorsi, Deltoids and Gluteus Maximus). The triceps, chest, hamstrings and calves work as secondary muscles.
What equipment do you need for Ball Slams?
You need a stability ball and a ball.
How many sets and reps of Ball Slams should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ball Slams good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Ball Slams burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Ball Slams?
Other exercises for the abs include Med Ball Side Wall Slams, Med Ball Half Kneeling Wood Choppers, Crawl With Sled Drag and Plate Wood Chopper.
For developers
Use Ball Slams in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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