TOP 3 Reasons To Train With A Slam Ball | Full Gronk Workout

The medicine ball slam promises enormous potential for athletes and fitness enthusiasts but few people – including sports coaches – are aware of its benefits.

In fact, you are surely familiar with the basic slam ball movements in general, but we bet you did not know that ball slams are a great method to teach your body proper hip activation, hip extension, coordination, force production and most importantly…CORE CONTROL!

So with that in mind, let’s discuss the 3 main benefits of using slam balls for your workouts and if you don’t currently own one, we can hook you right up!

The Xtreme Monkey Slam Ball comes in 5 sizes and they are all virtually indestructible!

Reason #1 – Maximum Core Control

Sure, squats and deadlifts are great core strength builders but ball slams can be done in a variety of angles and positions including to the side, the front or even in an arcing pattern.

Therefore, your abs, obliques and deep abdominal wall are forced to work together through a full range of motion that can boost power development and spinal stability, especially for competitive sports athletes.

In other words, becoming better at ball slams DIRECTLY translates to your performance out in the field or court. Plus, they’re great for powerlifters and strength athletes as enhanced core control will lead to better squats, snatches, clean & jerks and many more functional movement patterns.

Reason #2 – Extreme Cardiovascular Endurance

Typical ball slams, if done correctly, can increase work capacity by incorporating more functional volume in your training.

More specifically, you can start by picking the slam ball right off the floor, clean and press it overhead and then violently slam it in the ground, in a controlled and powerful fashion.

If done repeatedly, this movement alone can challenge your cardiovascular endurance and condition the entire body from head to toe. Plus, your muscles will learn to work together, eliminating muscle activation problems, poor posture and restricted joint mobility.

Reason #3 – True Athletic Training

Perhaps the most important reason to train using a slam ball is the fact that slam ball training directly translates to most sports and athletic activities outside and inside the gym.

Your body will be taught how to react in an ever-changing environment in a functional way that does not include conveniently shaped barbells or dumbbells.

Of course, it goes without saying that qualities such as force production, stimuli reaction and proper form go hand in hand with the competitive needs of any athlete, whether you’re a runner, sprinter, basketball or football player or even an Olympic lifter.


  1. Power Slam
  2. Jump Slam
  3. Squat Throw

Perform each exercise for 60 seconds and complete as many as 6 rounds for a full workout.

Don’t forget to check out the video above if you are unsure about the right form for each individual exercise and as always…Get Your Mind Right!

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