Start by using a lighter weighted slam ball and work your way up as you become stronger and more comfortable with the techniques of using a slam ball. Posture is key in slam ball usage as you want to be sure that you are not leaning too far forward and placing stress on your back. The TAWA Weighted Slam Ball is designed to have the weight move around on the inside of the ball, as this instability helps aid in strengthening your core muscle group.
To enhance the longevity of your slam ball, try to slam away from the valve area. The valve is the most sensitive area of the slam ball and repeated hard slams can decrease the longevity of your ball. Store your slam ball in a cool, dry area and keep it out of extreme hot or cold.
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Medicine Ball Slam
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
- Holding a slam ball in both hands, raise the ball above your head by fully extending your body.
- Throw the ball forcefully down to the ground, engaging your abs on the downward motion of the throw.
- Simultaneously lowering your body to a squat position to grab the ball.
- Stand back up and repeat.
Med Ball Sit Up
- Lying on a mat, with legs at table top position, or knees bent with feet planted on the mat.
- Hold a slam ball in both hands. Keeping legs steady, slam ball at chest height a few inches away from your body, raise your chest and ball up towards the ceiling.
- Exhale and slowly roll your shoulders off the floor, head neutral, try to raise your chest up and out by using your core muscles.
- Continue to keep your legs at table top, lower back to start position and repeat.
- Repeat on opposite side.