How to Get the Most Out of Slam Ball Training
Slam balls are one of the most satisfying and effective training tools in any gym. The concept is simple — pick up a heavy ball and throw it at the ground as hard as you can — but the training effect is anything but basic. Slam ball exercises develop total-body explosive power, cardiovascular conditioning, and stress relief in a way that barbells and machines cannot replicate.
What Sets Slam Balls Apart
Unlike medicine balls, slam balls are designed with a dead-bounce shell that absorbs impact rather than bouncing back at you. This is a critical safety feature — a rebounding ball during an overhead slam can cause facial injuries. The sand or iron-sand fill inside shifts on impact, which forces your core to stabilise differently on every rep.
Choosing Your Slam Ball Weight
The right weight depends on the exercise and your training goal:
- 3-5kg: Warm-up, speed work, high-rep conditioning circuits
- 6-9kg: General fitness, HIIT classes, beginner strength training
- 10-15kg: Intermediate power development, CrossFit-style WODs
- 15-25kg: Advanced strength and power training, bear hug carries
- 25kg+: Strongman-style training, heavy conditioning
For most people, having two slam balls — one lighter (6-9kg) for conditioning and one heavier (12-15kg) for power — covers the majority of training needs.
Slam Ball Workouts to Try
Power circuit: 10 overhead slams, 10 wall balls, 10 rotational throws (each side). Rest 60 seconds. Repeat 4-5 rounds.
Tabata slams: 20 seconds of maximum-effort overhead slams, 10 seconds rest. 8 rounds (4 minutes total). Simple, brutal, effective.
Strength combo: 5 bear hug squats, 5 overhead slams, 5 chest passes against a wall. Heavy ball, 3-4 sets, 90 seconds rest.
All slam balls in our range feature reinforced shells designed for repeated high-impact throwing on gym floors, rubber mats, and outdoor surfaces. Shipped Australia-wide.
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