CrossFit With a Slam Ball: Improving Your Workouts Today!

Welcome to my blog post about slam ball crossfit! I’m sure if you’re reading this, you already know how important this type of exercise is. In this post, I’ll discuss the benefits of using a slam ball for CrossFit exercises, the different types of slam balls to use, and offer tips on safely doing slam ball CrossFit exercises. I’ll also cover how to incorporate slam balls into your CrossFit routine and give you some common slam ball CrossFit exercises to get you started. Finally, I’ll share some tips on how to increase intensity with a slam ball and answer some frequently asked questions about slam ball CrossFit workouts. I’m confident you’ll finish this post with the knowledge and tools to advance your CrossFit routine and to take full advantage of the powerhouse workout from slam balls. So read on and get ready to reap the rewards of a slam ball crossfit workout!

Table of Contents

Benefits of Using a Slam Ball for CrossFit Exercises

CrossFit workouts rely on a number of different elements to achieve maximum gains in muscular strength and endurance. One such tool to use for CrossFit exercises is a slam ball, which adds variable difficulty to bodyweight exercises and helps strengthen stabilizing muscles. Slam balls add versatility to workouts and help achieve fitness goals with greater facility.

Developing Power and Strength

The slam ball’s weight gives it an ideal weight training and power lifting companion for CrossFit, as it enables the athlete to bear the weight and have an increased sense of gravity for every move. This type of focused power training allows the user to take advantage of the added weight to build strength and power, with the added benefit of being able to drop the ball. The impact of the ball upon contact with the ground causes an additional weight fluctuations forcing the user to adjust their movements to accommodate even more dynamic responses.

Improved Mobility and Balance

Using a slam ball in CrossFit movements allows the user to engage many more muscles in their movements. The variation in the routine helps to increase the range of motion of muscles and joints, which increases overall mobility and balance. Slam ball moves may include exercises such as a single leg Romanian deadlift, as well as dynamic twists, rotations, oblique crunches, and bicep curls, to name a few, which engage a wide range of muscle fibers for an improved functional workout. The additional challenge posed by an unstable weight increases the intensity, focus and mobility of the work out.

Improving Core Strength and Quickness

Core strength and quickness are essential for CrossFit exercises and the use of a slam ball helps to build up power quickly. Quick movements, such as a single arm thruster, using a slam ball can help users to strengthen their core, as well as focus on speed, power and precision. With this exercise, increases in core strength can be achieved while learning to direct explosive power movements with the slam ball.


Using a slam ball with CrossFit exercises allows for an increased variety of movements and intensity with each workout. Different exercise combinations may then be performed to increase the challenge of each workout session, which in turn helps to break through plateaus as fitness goals continue to be pursued. Examples of exercises which may be performed with a slam ball include ground to overhead, side-to-side slams, Russian twists, and weighted burpees.

In conclusion, the slam ball is an excellent tool to use for CrossFit workouts, as it adds variable resistance and weight to the regular exercise regimen, forcing the user to make adjustments to their form and technique. Its added range of motion, mobility, and balance building can have noticeable benefits for both aerobic and anaerobic exercises. The instability of the weight helps to improve core strength and quickness, while increasing intensity and requiring focus and precision. The slam ball can even add variety and break through plateaus, enabling users to get greater gains on their exercise goals.

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How to Incorporate Slam Balls Into Your CrossFit Routine

As a CrossFit trainer and participant, you understand the importance of strengthening your whole body, not just one muscle group. When you add slam balls to your CrossFit routine, you can take your strength training to the next level and gain overall body control.

What is a Slam Ball?

A slam ball is a weighted ball, typically ranging from 10 lbs. to 50 lbs., and can be filled with sand, rubber, or even air. It has no exclusive handles, and it’s used for Plyometric-type exercises, like throws, slams and passes. What sets it apart from other weighted objects is its ability to absorb high-impact movement, making it ideal for HIIT workouts.

Benefits of Using a Slam Ball

Using a slam ball will boost your whole body strength and power, as well as improve your mobility and stability. Since the ball is round, it’s difficult to control, so it forces you to use your core to stabilize and increase your overall coordination. Additionally, the weighted ball can be slammed and thrown, creating anaerobic, explosive bursts of movement that can quickly transform your body.

Examples of How it Can Be Used

Many gym-goers are familiar with common CrossFit exercises, like weighted squats, deadlifts, burpees, and pull-ups. But, with a slam ball, you can take those exercises up a notch and make your workout even more challenging and engaging. For example, you can do weighted squats with a slam ball: hold the ball in front of your chest while squatting, and then slam it to the ground and catch it as you stand up. Or, you can do burpee passes with the slam ball: lower into a burpee, pass the ball to a partner (or toss it a few feet away), stand up, and catch the ball as your partner tosses it back to you.

Tips for Finding the Appropriate Slam Ball Weight

Before you start using a slam ball, it’s important to select the right weight. Generally, a good starting point is a slam ball that’s half your bodyweight. You can go up or down in weight if something is too easy or too hard for your current fitness level. Also, if you plan to use the ball for explosive movements (like slams or throws), keep in mind that a heavier ball will travel further and with more force.

Suggestions for Incorporating Slams Into Your CrossFit Regimen

Once you have chosen the appropriate weight, you can start adding slams to your CrossFit routine. To ensure you get the most out of them, focus on form and body control. Make sure pauses and transitioning between movements are as smooth as possible and that your movements are deliberate and powerful.

You can also add slams to your routine in combination with other exercises. For instance, an effective combination is 10 kettlebell swings followed by 10 overhead slams with a slam ball. Or, you can do 10 burpees followed by 10 slam ball overhead shoulder presses.

Handing & Storing a Slam Ball Correctly

Be sure to handle a slam ball correctly, with two hands, and avoid contact with your face or neck. When using a slam ball for explosive movements, make sure you have a designated area in your gym that won’t damage surrounding furniture or hurt a bystander. After use, remember to properly store your slam ball in an upright position so it’s not left lying around for someone else to accidentally misuse.

Choosing the Correct Weight and Intensity

The key to getting the most out of slam balls is matching the weight and intensity with the exercise. When it’s too light, you won’t see the benefits, but if it’s too heavy, you can end up overstressing your body. Make sure you choose the right weight for each exercise, and adjust accordingly if you start to feel uncomfortable.

Review of Common Mistakes to Avoid

Sometimes it can be easy to make silly mistakes when using your slam ball, like using too much or too little weight, or throwing and slamming it haphazardly. To avoid injury and get the most out of your exercises, practice in a controlled environment and spend time learning how to properly handle and control the ball.

Example of Silly Mistake

Let’s say you decided to lift a 30 lbs. slam ball over your head, but find it’s too heavy and awkward to manage. Of course, the mistake here is not adjusting the weight to a more manageable amount. To correct it, you can reduce the weight, like to 15 lbs., and use that instead.


Incorporating slam balls into your CrossFit routine can help you build whole body strength and become more coordinated. Make sure you choose the appropriate weight for your strength level, and use appropriate form versus haphazardly slamming and throwing the ball. Practicing in a controlled environment and adjusting the weight appropriately will help you get the most benefit from your CrossFit and slam ball workouts.

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Types of Slam Balls to Use for CrossFit

CrossFit exercises are based on functional movements, and one of the most popular pieces of equipment used to perform these movements is the slam ball. Whether you’re just beginning CrossFit, or you’re a seasoned athlete, there are several different types of slam balls that can help you maximize the benefits of your WODs:

Beginner Slam Ball

If you’re new to CrossFit, then these slam balls are ideal for you. They are usually made of a softer material with no bounce, providing the right amount of intensity and impact without the added challenge of having to control a bouncing ball.

Plyometric Slam Ball

If you’re an experienced CrossFitter and want to take your WODs to the next level, try a plyometric slam ball. These heavier weights provide a stiffer bounce, allowing for more explosive movements and greater intensity.

Medicine Slam Ball

These slam balls are great for both upper and lower body workouts. Originally intended to be used for core strengthening, Medicine slam balls also work perfectly in CrossFit gyms.

Odd-Object Slam Ball

Sometimes a CrossFit gym might have limited equipment and could benefit from odd-object slam balls. Examples of odd-objects include backpacks, sandbags, and tires, ideal for when you need to push beyond your limits without having to buy more (expensive) equipment.

Weighted Slam Ball

If you’re looking to really challenge yourself and your WODs, then weighted slam balls are ideal. These balls are great for experienced CrossFitters and provide the bounciness and intensity needed for a higher intensity workout.

No matter which type of slam ball you choose, make sure it fits your fitness level and goals. By doing this, you’ll be able to make the best use of your WODs and achieve the results you’re striving for.

Woman Lying On A Mat With A Ball

Common Slam Ball CrossFit Exercises

CrossFit is a high-intensity exercise that not only gets your heart rate up, but also requires the use of different types of equipment. The slam ball is one of the essential pieces of equipment you need to complete the various movements and exercises. Here are some of the most common slam ball exercises that you’ll find in CrossFit.

Russian Twists

Russian Twists are great for developing your core strength and stability. Start by sitting in a cross-legged position, holding the slam ball width-wise in front of your chest. Twist from side to side with control, making sure to keep your core engaged and your back straight throughout the entire motion. Work on twisting your torso as low as possible with each rep.

Squat Press

The squat press effectively blends squats and shoulder press movements into one single exercise, helping to build strength in your legs and shoulders. Start with your feet hip-width apart, squat down and as you drive up, press the ball overhead. Do this in a fluid motion for best results.


Deadlifts is one of the most common exercises you’ll find in CrossFit. With a wide stance, hinge at the hips to reach for the slam ball. Keeping your back flat and your core engaged, stand up while pressing the ball to the ceiling and keeping your arms close to your body. Focus on keeping your back and core tight as you pull the ball up.

Mountain Climbers

If you want an exercise to really get your heart rate up and work on your stability, mountain climbers are the way to go. Place the ball between your feet and make sure your core is engaged and your back is flat. Step one of your legs back at a time and then drive it forward, landing on the ball lightly, and with full control.

Slam Ball Jumps

Slam ball jumps are a great way to develop power, coordination and balance simultaneously. Place the ball on the ground in front of your feet. Squat down, with control and press the ball up. Then jump and land with control, keeping an eye on your balance and full-body coordination as you do it.

Overhead Squat

The overhead squat is a great way to develop your balance, coordination and stability. Stand with your feet hip-width apart and raise both arms overhead while holding the slam ball. Squat down and stay balanced throughout the entire range of motion. Keep your core engaged and your back straight as you perform the movement.

Woman Sitting On A Mat With A Ball

Warm-up Exercises Before Starting a Slam Ball Workout

Slam ball is one of the most popular CrossFit workouts. Although this particular workout might not look as intense as some other exercises, as with all physical activities, it is important to warm-up your body before starting the workout. With a proper warm-up, you not only increase your agility and flexibility but also reduce the risk of injury and prepare your body to use higher-intensity exercises.

Benefits of Warming Up Before a Slam Ball Workout

There are a lot of benefits of warming up before starting your CrossFit exercises with a slam ball. One of the most beneficial things that can bring you is increased flexibility. This can help you have a better range of motion and allow you to easily perform more complex exercises. Additionally, warming up your body can also reduce the risk of injury. The proper warm-up can prepare your body for higher intensity exercises and reduce the risk of injuries both during and after the actual workout.

Examples of Warm-Up Exercises

There are some simple exercises that can help you get your body in the right shape and prepare you to perform a slam ball CrossFit workout. One of the best ways to warm up your body is with dynamic stretches. These can include jogging, jumping jacks, butt kicks, side shuffles, etc. or a combination of all of them. These dynamic stretches will help you increase your agility and flexibility in order to easily perform the exercises.

Guidelines for Warm-Up Exercises

When engaging in warm-up exercises before your slam ball workout, it is important to stay consistent and make sure that the exercises are appropriate for you. Also, the warm-up exercises should be dynamic and should transition into your workout so that you don’t have to stop and start every time. As a guideline, a proper warm-up should consist of 5-15 minutes of movement. This will help to increase your heart rate and prepare your body for the higher intensity exercises.

Story Example

For instance, Sam was used to skipping the warm-up exercises before his CrossFit session with a slam ball. After a few weeks of training, he was feeling the consequences of skipping the warm-up when he got injured during one of his workouts. After this incident, he decided to take some time to properly warm up his body before starting again. After following the guidelines and spending the appropriate amount of time to warm up his body, his workout was even more successful than ever before. He was able to break his personal best and felt energized through the entire workout.

It is important to remember that a proper warm-up is key if you want to get the most out of your workout. When you take the time to warm up your body before your CrossFit exercises such as a slam ball, you will be able to get the most out of your workout and reduce the risk of injuries. So make sure to warm up and stay safe!

Woman Holding An exercise ball

Tips For Safely Doing Slam Ball CrossFit Exercises

CrossFit exercises have become increasingly popular in recent years due to its versatility and ability to target multiple muscle groups at once. One of the main CrossFit tools used to help achieve these goals is the Slam Ball. Slam Balls are weighted balls which are designed for workouts that involve swinging, throwing, and lifting the ball. Although great for full body workouts, slam balls can also be hazardous if used incorrectly so your safety should always be taken into consideration. Here are some tips to help you safely use a slam ball when doing CrossFit exercises.

Remain Aware of Your Balance

The act of lifting a slam ball and rotating it adds an additional element of instability to your exercise that you should be extremely conscious of. Be sure to focus on your position and technique during each rep to ensure that your weight is evenly distributed and that any jerking motions are avoided. Taking your time to ensure a good form is essential to prevent any potential injury or harm that could be caused by an impulse.

Start Light

Before you start moving onto heavier weights, it is highly recommended that you become comfortable with the new movements first. Investing in a lighter slam ball is ideal if you need to practice the exercises and reps before attempting a heavier weight that could be more difficult to manage. As you become more comfortable with the exercises, you can gradually increase the weight but make sure to pay attention to your body and stop if necessary.

Consider a Spotter

Having a spotter during any exercise is always a great idea, especially if you’re working with a heavier weight or doing any complicated movements that involve a lot of rotational force. Not only will they be able to help you in the case of any potential risks, but they can also help to hype you up and improve your motivation. An extra set of watchful eyes will always be beneficial when using slam balls.

Know When to Stop

During an intense workout, it can be hard to know when to stop, which is why it’s important to always be in tune with your body. If you feel tired, dizzy, or generally drained it may be a sign that you’re being too ambitious with your workout and it’s probably time to take a break. Feeling this way doesn’t mean that you’re failing, it simply means that you’re human and you need to respect when your body is telling you to stop.

Practice Slow, Controlled Reps

The main idea behind using a slam ball is to maximize the amount of rotational force in order to get the most out of your exercise. To do this, it’s essential to practice control and precision with your movements, focusing on slow and controlled reps and sets instead of fast and sudden ones. Your victories will come with time and with practice and mastering the technique.

Use a Smaller Diameter Ball

The smaller the diameter of the ball, the more control you will have and the less risk of injury you could face. If you’re new to slam ball exercises then using a smaller ball is ideal. While the weights may vary depending on your comfort level and experience, it’s best to choose a ball with a smaller circumference until you are confident enough to graduate onto bigger sizes.


Slam Balls can be an incredibly effective tool when doing CrossFit exercises, however, as with any exercise, safety should always be taken into consideration. Following these tips should help you stay safe and avoid any potential injuries. So make sure to remain aware of your balance, practice good form, use a lighter weight ball to begin with and always be conscious of when to stop. Lastly, having a spotter and using a smaller ball can not only help you stay safe but can also help you to get the most out of your workout.

Woman Lying On A Mat Beside An Exercise Ball

Different Ways To Increase Intensity During Your Workouts with a Slam Ball

Workouts that involve a slam ball are fast gaining popularity within the CrossFit circuit. The slam ball is perfect for developing strength, and is simple to learn and use. Here are some of the ways to use the slam ball to increase the intensity of your workouts.

High-Intensity Muscle Building: Reps and Sets with a Slam Ball

The slam ball can be used to increase the intensity during reps and sets. For example, you might perform 10 sets of 8 burpees with a slam ball overhead, with 30 seconds of rest in between sets. This encourages your muscles to work extra hard against gravity and forces more oxygen into the muscles. During sets and reps with a slam ball, it’s important to breathe deeply both during and between sets. This helps keep your body from tiring out and encourages optimal muscle growth.

Increase Core Strength and Balance: Slam Ball Slams

Slam ball slams are a great way to increase core strength and balance. To do this exercise, position a heavy slam ball about 3-4 feet in front and to the side of your dominant hand. Quickly reach, bend and drive the ball horizontally into the floor with maximal intensity. This will give your core an extra challenge as you must use your core muscles to maintain balance and stability while you exert pressure on the ball. This will also help strengthen important stabilizer muscles in your core, giving your entire body more stability and strength.

Improved Mobility Through Cardio: Slam Ball Burpees

Slam ball burpees are a great way to increase cardio and improve your overall mobility. To do this exercise, start in an athletic position with the slam ball in both hands. Once lowered into an eight count burpee position, explosively drive the ball overhead while using both arms and core to stand up. This exercise will help to increase cardiovascular endurance while also targeting major muscle groups in your arms and core. It also requires a great degree of coordination and balance, which means your entire body is receiving a workout and you’re improving your overall fitness.

Better Muscular Endurance and Core Stability: Wall Slam Ball Throws

Like burpees, wall slam ball throws are a great way to increase muscular endurance and core stability. To do this exercise, stand in an athletic position, hip distance away from a wall, the ball in both hands. Explosively drive the ball into the wall at a minimum height of 10 feet, controlling and returning it to the start with minimal rest. By constantly driving the ball into the wall, your muscles will have to work harder and harder to maintain stability and maintain balance. This is an important part of core training and will help increase endurance and stability for better performance.

These are just a few examples of how to increase intensity during workouts with a slam ball. By incorporating these exercises into your routine, you’ll be able to get more out of your workouts and maximize the benefits that a slam ball has to offer.

slam ball crossfit

FAQs About Slam Ball CrossFit Workouts

In recent years, CrossFit has become increasingly popular as a way to workout and stay fit. And incorporating the use of tools, such as the slam ball, can enhance the effects of your workout routine and help you achieve better results. In this article, we’ll answer some frequently asked questions about slam ball workouts and help you get the most out of your exercises.

What Is a Slam Ball?

A slam ball is a weighted ball which is most often used to enhance an aerobic or muscular workout. The total weight of the ball ranges from 4 to 30 kgs, and it is normally filled with sand, soil, or some other material that provides enough impact resistance to make the exercise more challenging. The main purpose of using a slam ball is to add variety to your workout and help you to boost your strength and power.

Example of Workouts Utilizing Slam Balls

The most common exercises that use a slam ball include wall balls, pendulum squats, cleans, and overhead lunges. These exercises are designed to target your core muscles and help you build explosive power.

What Are the Benefits of Using a Slam Ball for CrossFit Workouts?

Enhanced Core Strength

Using a slam ball can help you build a strong core, which is essential for improved performance in CrossFit workouts. By doing exercises such as wall balls and cleans with a slam ball, you can target your core muscles and build core strength in areas that normal workouts may not be able to reach.

Improved Explosive Power

Using a slam ball in your workout can also help you build explosive power and speed. The weighted ball helps to engage your core and leg muscles more than a regular workout, allowing you to increase the intensity of your workout and boost your performance.

Improved Range of Motion

Incorporating a slam ball into your CrossFit routine can also improve your range of motion. The weighted ball helps to engage your abdominal and back muscles and increases the range of motion of your exercises. This can help to improve your flexibility and range of motion for a better workout overall.

What Safety Precautions Should I Take When Using a Slam Ball in CrossFit Workouts?

It is important to take certain safety precautions when utilizing a slam ball in your workouts.

Proper Form

It is essential to use proper form when using a slam ball to ensure that you are not putting unnecessary strain on your body. Make sure that your back is kept straight and your legs are slightly bent with your feet shoulder-width apart. Make sure that you maintain good posture throughout the exercise and be mindful of how your body is reacting to the movements.

Warm-up before Exercise

It is always important to warm up before any exercise to warm up your muscles. Doing so before using a slam ball can help to prevent strain and injury by preparing your body for the impact of the exercise.

Don’t Overtrain

Overtraining can lead to serious injury which is why it is important to be mindful of how much you are pushing yourself. Start slow and gradually increase your intensity as you feel more comfortable.

What Are Some Examples of CrossFit Workouts Using a Slam Ball?

There are many CrossFit workouts that can be done with a slam ball to help increase your strength and power.

Wall Ball

This exercise involves squatting down with the slam ball held in front of you, then exploding up and throwing the ball up against a wall. This exercise helps to build lower body power, shoulder stability, and coordination.


The clean exercise involves picking up the slam ball from the floor then quickly bringing it up to shoulder level using an explosive movement. This exercise helps to improve coordination and explosive power.

Overhead Lunges

The overhead lunge is an exercise in which the slam ball is held above the head and the movement is used to do a lunge. This exercise helps to build both upper and lower body strength.

Pendulum Squat

The pendulum squat is an exercise that involves starting in a squat position with the slam ball held out in front of the body. As you stand up, you swing the ball from one side to the other of your body, as you go from side to side. This exercise helps to build coordination, strength, and stability.

What Are Some Tips for Optimizing the Effects of a Slam Ball CrossFit Workout?

In order to get the most out of your slam ball workouts, there are a few tips that you should follow.

Varying Intensity

Varying the intensity of your workout can help to keep your muscles engaged and reduce the risk of injury. Make sure that you are pushing yourself at points, but not pushing yourself too hard at any given point.

Varying Repetitions

Varying the number of repetitions of your exercises can also help to keep your muscles engaged and allow you to get the maximum benefit from your workout.

Utilizing Supersets

Doing supersets of two or three exercises can help to maximize the effects of your workouts. This involves doing one exercise, resting for a few seconds, then doing another exercise that targets a different muscle group. This can be an effective way to maximize the effects of your workout.

Proper Recovery/Rest

It is important to allow your body time to rest and recover from your workouts. Make sure that you are giving your body enough time to recover before doing another slam ball workout.

Can I Incorporate Other Tools, Like Kettlebells, Into My Slam Ball Workouts?


Using multiple tools in your workout can help to increase the effectiveness of your routine. Incorporating other tools, such as kettlebells, into your workout can help to target different muscle groups and help you to get better results.

Example Workouts

A combination of a slam ball and kettlebells can be used to perform traditional exercises, such as a single-arm clean and press or a double-arm clean and press. These exercises target both the upper and lower body, and help to build strength, power, and stability.

How Utilizing Multiple Tools Increases Benefits

Using multiple tools in your workout can help to target different muscle groups and increase the amount of work your body has to do. This can also help to increase your coordination and strength, leading to better performance and improved results.

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Slam Ball CrossFit is a great way to get your heart rate up while you tone and build muscle. The potential to customize a unique workout routine with many different variables and types of exercises is what makes this type of training so appealing. Whether you are just starting out or you’re a seasoned veteran, incorporating a slam ball into your CrossFit routine is sure to bring great results.

When done properly, with the right warmups and technique, a slam ball CrossFit workout can take your fitness to the next level and help you achieve your desired goals. With the proper knowledge, you can maximize your potential for success and make sure that you’re getting the most out of your workout program.

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