references
American Council on Exercise: "What Is Functional Training?"
The Lancet: "Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study"
Medicine balls are ideal for cardiovascular conditioning and adding weight to plyometric movements and compound exercises.
Image Credit: Maridav/iStock/GettyImages
Image Credit: Maridav/iStock/GettyImages
- Slam Ball Benefits
- Slam Ball Downsides
- Slam Ball Exercises
- Medicine Ball Benefits
- Medicine Ball Downsides
- Medicine Ball Exercises
- Bottom Line
Body Part
Abs, Legs and Butt
Goal
Build Muscle
Stand with your feet shoulder-width apart and hold a slam ball with both hands in front of your hips. Squat down as far as you can, sending your hips back and bending your knees. Brace your core, then extend your knees and drive through your hips to stand forcefully. As you stand, swing the ball overhead, releasing it into the air. Watch for the ball and stand clear. Let the ball land on the ground before squatting down again to pick it up. Continue for reps or time.
Show Instructions
Body Part
Abs, Legs and Butt
Goal
Build Muscle
The overhead keg toss strengthens all the muscles in the backside of your body: hamstrings, glutes and back. It also works your quads and abs. Make the move easier by using a lighter slam ball. To progress, use a heavier slam ball or quicken your pace.
Make the move easier by using a lighter slam ball. To progress, use a heavier slam ball or quicken your pace.
Body Part
Abs, Legs and Shoulders
Goal
Build Muscle
Stand with your feet shoulder-width apart, knees slightly bent, with a slam ball in between your feet. Squat down to grip the ball with both hands. Inhale and brace your core. Extend your knees and drive through your hips to swing your arms and lift the slam ball overhead. Be sure not to lean back; the slam ball should be above your head, not behind it. Exhale and use your core and your arms to slam the ball straight down between your feet as forcefully as you can. Pick up the ball and immediately begin the next rep. Continue until you’ve completed all reps or your time is up.
Show Instructions
Body Part
Abs, Legs and Shoulders
Goal
Build Muscle
This move works the shoulders and abs on the throw and the quads when you retrieve the ball from the ground, according to Shapiro. You can modify the exercise by slamming the ball onto a plyometric box so there’s less of a squat motion. To make it more challenging, use a heavier ball or speed up your reps.
You can modify the exercise by slamming the ball onto a plyometric box so there’s less of a squat motion. To make it more challenging, use a heavier ball or speed up your reps.
Body Part
Legs
Goal
Build Muscle
Stand with your feet hip-width apart and hold a slam ball in both hands in front of your chest. Take a small step back with one foot, heel lifted. Bend your knees to sink into a half-squat and slowly lean forward. Push explosively through the ground to jump forward. As you start running forward, throw the ball. Think about throwing it with your legs, not your arms. Retrieve the ball and walk back to the starting point. Repeat for reps or time.
Show Instructions
Body Part
Legs
Goal
Build Muscle
This exercise targets the quads, glutes, hamstrings and calves. It’s also great for developing strength and acceleration during the jump you use to initiate the throw, Shapiro says. To make the move easier, begin from a stationary half-kneeling position.
To make the move easier, begin from a stationary half-kneeling position.
Body Part
Abs, Shoulders and Legs
Goal
Build Muscle
Stand with your feet shoulder-width apart and hold a medicine ball with both hands in front of your hips. Brace your core. Swing the ball overhead and rotate to the left, slamming the ball into the ground. Catch the ball on the rebound and quickly reverse the motion to bring the ball overhead again. Then, immediately rotate to the right and slam the ball to the ground. Continue alternating sides for reps or time.
Show Instructions
Body Part
Abs, Shoulders and Legs
Goal
Build Muscle
This move strengthens the obliques, shoulders and quads. To make this exercise easier, use a lighter medicine ball. To make it harder, use a heavier medicine ball or increase your pace.
To make this exercise easier, use a lighter medicine ball. To make it harder, use a heavier medicine ball or increase your pace.
Body Part
Abs and Legs
Goal
Build Muscle
Stand next to a wall with your feet shoulder-width apart and hold a medicine ball with both hands in front of your hips. Take a step back with the foot that’s furthest from the wall, keeping your weight on your toes. Keeping both arms straight, lift the medicine ball above the shoulder that’s furthest from the wall. This is your starting position. Brace your core, then rotate your torso to slam the medicine ball to the floor next to the opposite hip. Allow the ball to bounce off the floor and against the wall. Catch the ball on the rebound and immediately repeat. Continue for reps or time. Switch sides.
Show Instructions
Body Part
Abs and Legs
Goal
Build Muscle
The staggered-stance chop works your shoulders, obliques, quads and glutes, according to Shapiro. To make this move easier, perform it from a half-kneeling position. To make it more challenging, use a heavier medicine ball or speed up your chops.
To make this move easier, perform it from a half-kneeling position. To make it more challenging, use a heavier medicine ball or speed up your chops.
Body Part
Legs, Abs and Shoulders
Goal
Build Muscle
Stand next to a wall with your feet shoulder-width apart and hold a medicine ball with both hands in front of your hips. Bend your knees slightly and rotate your hips to bring the ball to the hip furthest from the wall. This is your starting position. Brace your core to prepare. Then, swing your hips to toss the medicine ball against the wall. Catch the ball and immediately repeat the movement. Continue for reps or time. Switch sides.
Show Instructions
Body Part
Legs, Abs and Shoulders
Goal
Build Muscle
This rotational exercise strengthens the shoulders, obliques and glutes, Shapiro says.
American Council on Exercise: "What Is Functional Training?"
The Lancet: "Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study"
