When you think of working out at a gym, exercises like lifting a barbell or running on a treadmill might come to mind. But there are many other alternative workout methods, some of them as simple as exercise balls.

That’s right, the balls you threw and kicked on the playground as a kid have grown up to become very effective workout tools that can help you build strength, stability, and cardiovascular conditioning.

Two of the most common exercise balls are slam balls and medicine balls. While neither one is better than the other, they each have their own uses depending on what kind of exercises you want to perform at AFAC’s Thornton, CO, gym. Read this blog to learn about the difference between slam balls and medicine balls, the benefits of each, and some exercises you can try.

What’s the Difference Between Slam Balls and Medicine Balls at the Gym?

Slam balls and medicine balls at the gym might look very similar, but there are some important distinctions:

Bouncing ability — A medicine ball will bounce back, while a slam ball will not bounce. It will simply land and absorb the impact.
Size — Slam balls are typically a little smaller and are made of rubber filled with sand. Medicine balls are bigger and made of softer materials.
Weight — Slam balls can weigh anywhere from 2-50 pounds. There are also heavy slam balls that can weigh up to 300 pounds. Medicine balls are lighter than slam balls, from 2-25 pounds in most cases.
Throwing ability — Slam balls are designed for throwing because they have a heavy-duty outer shell that prevents them from breaking apart when they hit the ground. Slam balls also do not bounce, making them ideal for throwing workouts because you don’t have to worry about them recoiling back and hurting you or breaking something. Medicine balls have a softer outer shell and are not made for slamming because they can break open or bounce back too fast, possibly causing injury.

What Are the Benefits Slam Balls at the Gym?

Slam balls are versatile enough for nearly any exercise you can do with a medicine ball, such as lifting them in place of free weights such as dumbbells or kettlebells. Slam balls also offer the following additional benefits at the gym.

They Build Explosive Strength and Power

Because slam balls don’t bounce, you can put your maximum effort behind every throw, tossing and slamming them without fear of getting hit when they rebound. This makes slam balls a perfect tool for developing explosive power and strength, particularly when you focus on moving quickly and throwing the ball as hard as you can. Slam balls also help improve your mind-body connection and give you the ability to recruit the correct muscles to perform movements.

They Add Instability to Your Gym Workouts

Unlike kettlebells and dumbbells, which are evenly weighted and come with easy-grip handles, slam balls are unevenly weighted with a sand filler that can shift inside the ball. Slam balls also do not have handles. These features add instability to your strength training workouts.

The shifting sand inside the slam ball fires up your core muscles as your body works to stabilize your movements. And, depending on what exercise you’re doing, slam balls can cause other muscles to kick in and keep you balanced.

Slam balls especially challenge your forearm muscles as the weight of the ball shifts. Working your forearm muscles helps strengthen your grip which is a key indicator of longevity and can improve your performance in many other strength training workouts.

They Build Functional Strength

One great way to build functional strength is to pick up a slam ball after every rep. Picking up heavy, awkward objects off the floor mimics many of the activities we perform in everyday life — unlike barbells, dumbbells, and kettlebells that provide us with convenient handles. Also, whenever you use your body to pick up something off the floor, you engage your core muscles to facilitate the movement.

What Are the Benefits of Medicine Balls at the Gym?

Medicine balls are typically larger and lighter than slam balls and they have softer surfaces. Some medicine balls also come with handles which creates an opportunity for more diverse workouts at the gym.

Because of their soft surface and construction, medicine balls are better suited for workouts like pushups and planks than slam balls, although you can use either type of ball for these exercises. Medicine balls are also considered better replacements for free weights than slam balls thanks to their shape. Medicine balls also offer the following additional benefits at the gym.

They Build Strength and Endurance at the Same Time

Since medicine balls are lighter and they bounce back after they’re thrown, you’re able to complete several reps in rapid succession. This makes medicine balls an ideal tool for cardiovascular conditioning. They can also be used to add weight to many exercises to increase intensity, which helps you make continued progress in your quest to build strength.

You Don’t Need a Partner

Because medicine balls bounce off surfaces like walls and floors, you can perform passing drills like chest passes and scoop throws without a partner. Simply throw the medicine ball against the floor or wall and catch it when it rebounds.

They Are More Versatile

The weight of a medicine ball is more evenly distributed than a slam ball, which means you can feel comfortable performing a diverse range of exercises. One example is wall ball where you squat down while holding the medicine ball, throw it into the air toward the wall as you stand up, catch the ball, and repeat.

Tossing with a partner also works better with a medicine ball than with a slam ball. Because a slam ball is weighted on one side, it can send the ball off-course if you throw it in a particular direction. Medicine balls, on the other hand, are more likely to go in the direction you throw them.

What Exercises Can I Do With Slam Balls and Medicine Balls at the Gym?

Slam balls are filled with sand and have a durable, rubber outer shell with a textured outer surface that’s easy to grasp and grip. Slam balls can be used in many of the same exercises that use medicine balls, but the function of the slam ball is to use your entire body for explosive strength. Popular exercises using a slam ball include slamming the ball into the ground from overhead, chest passes, and lateral throws. Slam balls can also be used for compound exercises that engage your entire body, like doing squats and lunges combined with slam ball throws. This helps provide both anaerobic and aerobic benefits while blasting calories during your workout at the gym.

Medicine balls are air-filled and can be made from rubber, leather, plastic, or vinyl. They are perfect for doing partnered longer-distance throws, or fast repetition, bounce-and-catch off a wall. They also can be used for strength training workouts to target hard-to-reach muscle groups. Popular exercises with medicine balls include planks, v-ups, and rolling pushups. Medicine balls also can help you work muscles from a different angle than dumbbells, or you can hold a medicine ball above you while doing crunches on the floor to challenge your core.

Below are some examples of popular slam ball and medicine ball exercises.

Popular Slam Ball Exercises

Squat Throw to Sprint

Stand over the slam ball with your feet shoulder-width apart and the ball between your feet.
Squat down to pick up the ball and pull it up to your chest as you explode upward.
Continue moving the ball upward with your body at a 45-degree angle and throw the ball with both hands as you jump forward at the same angle.
As soon as you land, sprint forward to where the ball landed and repeat back the other way.

Scoop Overhead Throws

Stand with your feet shoulder-width apart and put the slam ball between your feet.
Squat down and pick up the ball underhanded.
Scoop up the ball and throw it up vertically as high as you can.
Extend your hips and move upward explosively, reaching your tip toes or even jumping.
Watch the ball as it falls and let it hit the ground. Don’t try to catch it.

Overhead Slams

Stand with your feet shoulder-width apart.
Place the slam ball between and slightly in front of your feet.
Squat down and pick up the ball, holding it on the sides with your palms facing inward.
Stand up and bring the ball above and slightly behind your head.
Push your hips backward, engage your core, and power your arms so you slam the ball into the ground.

Russian Twist

Sit on the ground or on a bench with your knees bent, heels on the ground, and your upper body leaning back at a 45-degree angle to the ground.
Start with the slam ball next to one of your hips.
Holding the ball, twist your upper body and bring the ball to the other side next to your hip. Make sure to push your chest out and keep your back in its natural arc.
Repeat for the desired number of reps.
To make the exercise more challenging, lift your heels off the ground.

Popular Medicine Ball Exercises

Shoulder Press

This is one the easiest medicine ball moves for beginners, but you can increase the difficulty by using a heavier medicine ball.

Stand straight up with your feet shoulder-width apart.
Hold a medicine ball about an inch away from your chest, right in front of your sternum, with your elbows tucked in.
Extend your arms to the ceiling, reaching the ball overhead.
Slowly lower the ball back to the starting position.

V-ups

Lie face up with your legs extended.
Hold a medicine ball with both hands and reach your arms overhead.
Engage your core and lift your hands and feet simultaneously so that your body forms a V position.
At the top of the V, pass the ball from your hands to your feet.
Squeeze the ball between your feet and then slowly lower your arms and legs back down to the floor.
Return to the V position and pass the ball back to your hands.
That’s one rep. Repeat for the desired number of reps.
To make the exercise easier, you can simply touch the medicine ball to your feet at the top of the V (without passing it) and then extend your body back down.

Wall Pass

Find the nearest wall that’s medicine-ball safe. If you’re in doubt, ask the gym’s staff which walls are fair game for this exercise.
Stand 3-4 feet away from the wall, holding a lightweight medicine ball with both hands.
Get into an athletic stance with your feet shoulder-width apart and have a slight bend in your knees.
Keep your core engaged.
Bring the ball to your chest and firmly throw it against the wall. Catch the ball when it returns and repeat.

Lunge With Medicine Ball Pass

Stand in a wide split stance as if you’re about to do a lunge (with one foot about 3 feet in front of the other) and hold the medicine ball at your chest.
Bend both knees to lower into a lunge, moving the ball to the inside of your front leg and then quickly passing it under your leg from one hand to the other.
Pass the ball back over your front leg as you straighten your legs. That’s one rep.
Do as many reps as you can, take a brief rest, and then repeat on the other side.

Have a Ball at AFAC Gym

Can’t decide if you’d like to work out with medicine balls or slam balls? No problem! AFAC gym has both and you can try them out anytime to add variety to your workouts. This is one of many ways that AFAC gym offers the equipment — plus fitness classes and personal trainers — to help you pursue your fitness goals. In addition, the team at AFAC gym is here to support you and all our members by answering your questions and, if you’d like, we can help you design a fitness plan that meets your individual needs.

To find out more about becoming a member of AFAC gym — the best gym in Thornton, Colorado — please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.