The Ball Slam is one of my favorite exercises. I made it part of the fitness test for my FX Boot Camp class in January. The ball slam is a compound multi-joint exercise a.k.a a full body exercise. Several muscle groups are working across several joints in conjunction with each other. It’s great for athletes who want to enhance their power production, and or just anyone trying to benefit from HIIT (high intensity interval training) to elicit EPOC (excess post-exercise oxygen consumption). EPOC is also known as the after burn effect. Check out the quick video on the Ball Slam:
When performing the ball slam, focus on speed and power. A 10 lbs ball is enough to blast your metabolic processes, enhance your fitness, and raise your BMR (basal metabolic rate).
In the quick video, I was using a 10 lbs slam ball. For this exercise, speed is more important than weight.
The slam ball I was using in the video is a bit slippery, if you find that to be an issue, here's my affiliate link to the TRX Slam Ball with Easy-Grip Texture.
For a complete Fat X 101 fat burning workout that utilizes the Ball Slam exercise, check out the Slam and Spin workout.
If you have any questions, feel free to contact me. I want to help you succeed, because when you succeed, I succeed as a fitness coach.
Home Gym Recommendations
(Amazon Affiliate Links)
Bench Fitness Station http://amzn.to/2Dtf7tz
Slam Ball http://amzn.to/2FGd2fF
Exercise Mat http://amzn.to/2FUeoqw
TRX Training http://amzn.to/2FKmizB
**My Not Necessary But Very Cool Gorilla Kettlebell http://amzn.to/2tN2oT5
Intermediate to Advanced Level Gym
Power Cage http://amzn.to/2tQsTqE
Barbell Bar and Weight Set http://amzn.to/2FKWgfx
Protein Powder http://amzn.to/2HALDfM
Green Superfood Powder http://amzn.to/2GtNFyN