The slam ball is a timeless, power-packed tool you can use for your gym workouts. No matter what your fitness goals are, slam balls offer an efficient, engaging way to enhance your results. At AFAC gym in Thornton, Colorado, we’re all about helping our members discover versatile and impactful training methods — and slam ball workouts are high on our list.

These durable, sand-filled balls are built to handle high-impact moves, making them a staple in full-body training programs. From boosting cardiovascular health to enhancing functional strength, they deliver results in a fun, dynamic way. Let’s dive into why slam balls deserve a permanent spot in your gym routine.

What Are Slam Balls at the Gym?

Slam balls, sometimes referred to as medicine balls, are weighted exercise tools designed for explosive movements. Unlike traditional medicine balls that bounce back when thrown, however, slam balls are made of rugged, no-bounce rubber and are filled with sand, making them perfect for high-intensity exercises like overhead slams, rotational throws, or wall slams.

Their primary purpose is to improve power and endurance, so they’re a go-to for athletes and fitness enthusiasts who want to challenge multiple muscle groups simultaneously. Whether you’re looking to increase strength, rev up your metabolism, or add a fun twist to your routine, slam balls rise to the occasion, literally and figuratively.

What sets slam balls apart is their versatility. They can be slammed, tossed, carried, or integrated into squats and lunges for a functional, full-body experience. Their ability to absorb shock means you can go all-out without worrying about the rebound, allowing for more intense, safer workouts.

What Are the Benefits of Using a Slam Ball?

Slam balls are more than just stress-relieving — though there’s no denying how satisfying it is to throw one down with force. They offer a host of physical benefits, including:

1. Full-Body Strength Training

Each slam ball movement engages major muscle groups — your shoulders, core, back, arms, and legs all work in tandem. Exercises like overhead slams and wall throws recruit your upper and lower body to build functional strength and coordination.

2. Cardiovascular Conditioning

Slam balls are ideal for high-intensity interval training (HIIT). Moving quickly between exercises like slams, burpees, and wall balls elevates your heart rate, improving cardiovascular endurance while torching calories.

3. Explosive Power

Athletes love slam balls for their ability to build explosive power. The act of hurling a ball downward or sideways mimics the quick, forceful movements often needed in sports — think sprinting, jumping, or tackling.

4. Grip and Forearm Strength

Thanks to their textured surface and bulky size, slam balls challenge your grip more than traditional weights. Holding onto a slam ball through dynamic exercises helps build hand and forearm strength over time.

5. Enhanced Core Stability

Movements such as Russian twists, slam ball situps, and rotational slams activate deep core muscles that support balance and spinal alignment. Over time, this leads to improved posture and stability in other lifts and daily movements.

6. Increased Muscle Endurance

Repetitive slamming motions not only build strength but also condition your muscles to perform under stress for longer periods, especially in your core and upper body.

7. Stress Relief

Feeling tense? Slam balls offer a powerful emotional release. The act of physically slamming something to the ground can be surprisingly therapeutic, helping you release pent-up stress and energy in a healthy, productive way.

8. Space-Saving and Durable

Despite their hefty weight, slam balls are compact and easy to store. Their tough rubber shells withstand countless slams against the floor or wall, making them one of the most durable pieces of equipment in any gym.

9. Suitable for All Fitness Levels

Because slam balls come in a variety of weights, they’re perfect for beginners and advanced athletes alike. You can easily scale your workout based on your strength and fitness goals.

How Do I Choose the Right Slam Ball?

Choosing the right slam ball can make or break your workout. If you’re unsure where to begin, here are a few tips to guide your decision:

Start Light: If you’re new to slam ball workouts, opt for a lighter ball (e.g., 10–15 lbs) to master form and avoid injury. You can gradually work your way up to heavier weights as your strength improves.
Match the Exercise: Heavier balls are great for power-based movements like slams and throws. Lighter balls work better for ab-focused exercises or cardio routines like Russian twists or situps.
Mind the Material: Make sure you’re choosing a no-bounce, sand-filled ball. These are built specifically for high-impact training and won’t ricochet after impact.

Remember: it’s not about lifting the heaviest ball — it’s about training smart and progressing with intention.

What Should I Avoid When Working Out with a Slam Ball?

While slam balls are generally safe and effective, there are a few common mistakes to avoid.

Using Poor Form: Always maintain a neutral spine and engage your core during exercises. Rounding your back or using momentum can lead to strain or injury.
Lifting Too Heavy, Too Soon: Overestimating your strength can lead to compromised form. Choose a weight that allows you to complete reps with good technique.
Skipping Your Warm-Up: Slam ball workouts are demanding. Prepare your body with 5–10 minutes of light cardio and mobility exercises before jumping in.
Neglecting Rest Between Sets: Slam ball workouts are intense. Listen to your body and rest between sets to maintain proper form and energy levels.

Proper technique and pacing are essential to reaping the full benefits of your workout while staying injury-free.

What Workouts Can I Do with a Slam Ball?

Here are some slam ball exercises to try during your next session at AFAC gym.

Slam Ball Squat Toss

A powerhouse move that combines squats and throws.

Muscles worked: Glutes, hamstrings, quads, core, shoulders, triceps
How to do it: Stand in a space where you have room to throw a slam ball a few feet in front of you. Hold a slam ball at chest level with both hands, elbows tucked in. Set your feet shoulder-width apart and brace your core. Lower into a squat by bending at your knees and hips, keeping your chest up and back straight. Descend until your thighs are parallel to the floor, or as low as your mobility allows. As you rise from the squat, use the momentum to explosively toss the ball forward. Aim for a spot about 3-6 feet ahead of you. Walk or jog to get the ball after it lands, pick up the ball, and immediately drop into the next squat. Repeat the movement in a fluid, continuous rhythm.
Sets/Reps: 5 sets of 10 reps

Ball Slams

A total-body movement that builds power and burns calories.

Muscles worked: Hamstrings, glutes, shoulders, abs
How to do it: Raise the ball overhead and slam it down with force. Squat to pick it up and repeat.
Sets/Reps: 3 sets of 20 reps

Slam Ball Situps

An ab-blasting variation of the classic situp.

Muscles worked: Core, shoulders
How to do it: Lie back holding the ball to your chest. Keep your knees bent and feet touching the ground. Then perform a controlled situp, bringing the ball to your knees. Return slowly to the ground.
Tip: Keep tension in your core throughout the movement.

Russian Twists

A rotational exercise that strengthens obliques and stabilizers.

Muscles worked: Core, especially obliques
How to do it: Sit with knees bent and feet off the ground, twisting the ball side to side and tapping it on the floor. For an easier variation, keep your feet on the ground as you perform the exercise.

Slam Ball Burpees

Combine classic burpees with slam ball power for an all-in-one cardio crusher.

Muscles worked: Full body
How to do it: Stand and hold the slam ball with both hands. Bend your legs down into a squat and place the ball on the ground with both your hands on top of it. Jump both legs back into a plank /pushup position. Then jump your feet forward toward the ball, jump vertically, and reach as high as you can with the ball overhead. Bring the ball back in front of your body and repeat.

Smash Your Fitness Goals With Slam Balls at AFAC

There’s something undeniably empowering about slam ball training. It’s not just about building muscle or torching calories — it’s about tapping into your inner strength, pushing past your limits, and having fun along the way.

At Adventure Fitness Athletic Club, we’re proud to offer slam balls as part of our high-quality gym equipment. Whether you’re joining one of our group classes or working out solo, slam balls can help take your training to the next level.

So the next time you hit the gym, grab a slam ball, channel your energy, and slam your way to strength. Your body — and your stress levels — will thank you.

We hope you’ll visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.