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.
As always, if you have any questions, feel free to contact me. I only succeed when you succeed! I will always do my best to help you find success in your fat loss and fitness journey.
If you're in the Pasadena area, contact me for personal training or to join my FX Boot Camp class.