Ultimate Slam Ball Exercises & Workout Routines
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- Опубліковано 28 жов 2024
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Are you using a Medicine Ball in your training? Ever heard it called a SLAM BALL? Strength Coach Brian Klepacki shows you exactly how to do triple extension and incorporate the medicine slam ball exercises and movements into your workouts.
These workouts require just your body weight and a slam ball. Slam ball is just a soft medicine ball which is preferred for slams since it doesn't bounce. The weight is up to you depending on your level of ability.
10 lbs is a good starting weight for just about anyone but typically guys can handle up to 20-30lbs.
These routines are total body killers and are great for beginners, intermediates and advanced lifters. Pay close attention to how Brian performs the exercises, he is a pro!
By the way, Strength Coach Brian Klepacki, MS, CSCS does training exactly like this to keep his 6-pack abs all year round. This style of training also helps with conditioning and explosive power. Give these workouts a try asap, you won't be sorry you did...OR maybe you will.
Top 6 Slam Exercises
Traditional Slams
Cross Body Slams
Slam to Sprawl
Frog Toss
Underhand Toss
Wall Side Toss
Routine 1:
3 rounds of:
15 jumping jacks,
10 slams,
5 box jumps
Routine 2:
Cross Body Slams - 3 Sets of 10 Reps
Russian Twists - 3 Sets of 20 Reps
with a Finisher
Slam Ball Burpees - 25 Reps
#1 Workout for Size & Strength SIMULTANEOUSLY
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Great video and tutorial on triple extension. I'm a bit surprised that you are not really doing ankle extensions on the reps of your traditional slams.
Best explanation and display of Triple extension I have come across. now I fully get it. Thank you soo much. Doing this tonight at the gym.
You're welcome
You did not follow your own advice on the slam and sprawl by not doing the triple extension. Why not?
yeah, that the hell?
True 😆 towards the end he ignored what he said triple extention
lol this fool
Ok, when you actually do the exercises, NO TRIPLE EXTENSIONS!!!!!
Great video.
I'm a personal trainer, and we've recently added a broad range of slam balls. I wanted to design a routine using these, and your video has given me some good incite. Thank you!
That’s great to hear! So glad this encouraged you, Ben 💪
Medicine Ball is the best total body workout, slam 20 times 3 reps! 🏋️♀️
Couldn't agree more!
Dang you make those box jumps look easy!!
Is there a reason why you don’t do triple extension on your Slam Ball Burpee? Love the exercises.
Thanks for watching
🤔
I just realize I been doing medicine ball slams wrong. No ones corrected me. Thankyou for that
Awesome... thanks
Wow 😳 I used to look like a goon! I don't anymore. Thanks coach🤘😈
Glad to help!
Good video 👍
How do you know what weight to get??
Prob around 15-20lb if ur starting out and 30lb if u already lift a lot
Muy bueno, gracias!!!
Thank you for your awesome explanations! - loved learning about the triple extension and why you should perform it that way. ^__^
where did you get the ball? having a hard time finding one on amazon that isn't "junk" but want it right away
I believe ours came from Valour Fitness
So only triple extension during demonstrations. Ok check
Awesome!
how much does this ball weigh?
Can v do the same workout wth medicine ball?? Here I couldn't find smalball...
Yes
Would you consider the cross body slam a rotational exercise? I now perform wall tosses for a rotational exercise and I am getting burned out. There is another exercise with a slam ball I've seen call the "arch" where you pick the ball up on your side, take it over your head in an arch and slam it down on the other side. It feels rotational?
I'll check in with Coach Brian for you and get back to you!
It’s a twisting AND bending movement in one exercise. I really like this exercise because it’s very dynamic and explosive. Definitely keep doing this movement! -Coach Brian
How to know what weight u should use
starts at 3:02
And ends when done
at 4:44 WHAT IS FIXED ON THE WALL BEHIND IS IT FOR PUNCHING ,
citic101 it’s a pull up machine
Yes it’s for punching
What is that ball weight in Kg ?
I am sorry but I really do not know which weight ball Coach Brian used in this video and we have several in our gym. You want to choose a weight that allows you to perform each of the exercises properly but that will still challenge you.
@@Criticalbench Thanks.
late af on this one, it says 10 on the ball so it could be 10kg but is likely pounds so 4,5kg
@@tricaexmachina2899 Thanks
How much does your ball weight?
loljuanwtf 5 lbs
dont know but you ever walked behind a great dane?
20kg
Mew subscriber here
Doesn’t follow own advice on the triple extensions and avoids the comments stating so
And how have you come to that conclusion?
dude...you are not "Klepaki" you are "KlepaCki"
You are not picking up the ball correctly between each rep. Your back is slightly arched and you are lifting with your back and not your legs. Take it from someone that has had 2 surgery on the lower back from playing sports. You never pick up with your back always use your legs. The quickest way to herniate or blow out or a lumbar disk is not using your legs. Hold your core and lock your lower back.
Thank you for your feedback
Guy “half repped” all the exemples lol
Get some better workout music.
Thanks for your feedback
Dude just flat out ignored the triple extension??? WTF is that ? Lulz
?
Funny , you explain triple extension , then don't actually DO it .