{"id":272638,"date":"2021-06-30T12:29:57","date_gmt":"2021-06-30T10:29:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=272638"},"modified":"2021-06-30T12:30:00","modified_gmt":"2021-06-30T10:30:00","slug":"improve-your-strength-and-physical-fitness-try-slam-ball-workout","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/","title":{"rendered":"Improve Your Strength and Physical Fitness. Try Slam Ball Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#What_is_a_slam_ball\" title=\"What is a slam ball?\">What is a slam ball?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#Slam_ball_workout_will_improve_your_sports_performance\" title=\"Slam ball workout will improve your sports performance\">Slam ball workout will improve your sports performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#Slam_ball_exercises_to_do_for_a_total_body_workout\" title=\"Slam ball exercises to do for a total body workout\">Slam ball exercises to do for a total body workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#Get_ready_for_the_effective_slam_ball_exercises\" title=\"Get ready for the effective slam ball exercises\">Get ready for the effective slam ball exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#Full-body_workout_with_a_slam_ball\" title=\"Full-body workout with a slam ball\">Full-body workout with a slam ball<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you sometimes feel like slamming something down and getting rid of all your negative energy, but you have nothing you could use? A slam ball comes in handy for this purpose as well, since it&#8217;s highly durable and withstands strong bangs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The slam ball will not only help you clear your mind, but also improve your <strong>strength, agility and overall physical fitness. <\/strong>There is much more to do than just slamming and throwing it. You can use it to spice up the most common exercises, such as <strong>push-ups, core exercises, or even intensive burpees. <\/strong>The slam ball will bring your old training routine to a new level, so it is definitely a great idea to include it in your training plan.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg\" alt=\"What is slam ball?\" class=\"wp-image-270567\" width=\"843\" height=\"575\" title=\"What is slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-1124x767.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858-400x273.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-859691858.jpg 1239w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_a_slam_ball\"><\/span>What is a slam ball?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Perhaps you have already seen this black ball, but you didn&#8217;t know it could serve as a great training aid. The <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> is a type of medicine ball which <strong>does not jump and is filled with sand. <\/strong>The sand moves inside the ball, making it more difficult to manipulate. As a result, this untraditional training aid makes you engage the muscles you don&#8217;t use very often in traditional weight training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The surface of the slam ball is made of durable rubber.&nbsp;<\/strong>It can be found in various sizes and weights, starting from quite light ones. But there are even slam balls with the weight of 80 kg. They are mostly used <strong>as a part of functional and circuit training.&nbsp;<\/strong>The slam ball is often included in the training plan of cross fitters, basketball and rugby players who seek to improve their <strong>explosive strength (agility) and dynamics.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If your goal is to improve agility and dynamics, you should not miss out the jump rope workout explained in more detail in our article <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/weight-loss-increase-in-physical-fitness-and-8-other-reasons-to-jump-rope\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Weight Loss, Increase in Physical Fitness and 8 Other Reasons to Start Jumping Rope.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg\" alt=\"Slam ball is an effective training aid\" class=\"wp-image-270764\" width=\"843\" height=\"562\" title=\"Slam ball is an effective training aid\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1166227780-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Slam_ball_workout_will_improve_your_sports_performance\"><\/span>Slam ball workout will improve your sports performance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slam ball workout offers many types of exercises and movements you cannot perform with barbells and dumbbells. You can for example <strong>raise it above your head and throw it using your strength,<\/strong> throw it over your shoulder or toss it together with your gym partner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By performing such movements,<strong> you will engage the muscles of your whole body<\/strong> and develop abilities you can profit from not only with sports, but also in daily life. In other words, thanks to the right slam ball workout, you can also be better at basketball and don&#8217;t get injured while helping your friends move heavy furniture.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>By exercising with the slam ball, you can improve the following movement skills:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>balance,<\/li><li>coordination,<\/li><li>joint range of motion,<\/li><li>speed,<\/li><li>explosive strength,<\/li><li>dynamics<\/li><li>reaction rate.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1-3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On top of that, you will be also able <strong>to build muscles, improve your physical fitness and strengthen the core of your body. <\/strong>And you will also support weight loss, considering all the burnt calories. In addition, exercising with the slam ball is <strong>fun and will help you spice up your training routine.<\/strong> You can include it in your circuit training, HIIT, or even classic strength training. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are looking for other ways to alter your training routine, feel free to try TRX workout, described in more detail in our article <strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-exercise-with-the-suspension-trainer-learn-these-effective-full-body-exercises\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Exercise with the Suspension Trainer. Try These Effective Full-Body Exercises.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg\" alt=\"The slam ball supports weight loss and strength \" class=\"wp-image-270732\" width=\"843\" height=\"563\" title=\"The slam ball supports weight loss and strength \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1255263993-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Slam_ball_exercises_to_do_for_a_total_body_workout\"><\/span>Slam ball exercises to do for a total body workout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you start the workout, warm up slightly. <strong>This part is also important for your mind which needs to be switched from working mode to training mode.<\/strong>&nbsp;It is improper to think about what you missed at work or what awaits you at home.&nbsp;<strong>You are here to unwind and do something for your health and body.<\/strong>&nbsp;Whether you are going for HIIT, strength training or intense cardio, try to pay attention to all these parts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51178,51160,28340,8350,49009,51217 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. <\/strong>Warm up<\/h3>\n\n\n\n<p><strong>Warming up helps prepare your muscles, heart and lungs for the upcoming exercise.<\/strong> Warming up can have many forms. A fast walk on the way to the gym, running on the spot or on the treadmill, a few burpees or jumping on the <a aria-label=\"skipping rope (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/crossfit-jump-rope-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skipping rope <\/a>will be great. All you have to do is perform this activity for 5-10 minutes. You should breathe lightly. Do not perform too intense exercises in the first phase of your training.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg\" alt=\"How to train with the slam ball?\" class=\"wp-image-270586\" title=\"How to train with the slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4017-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>2.&nbsp;<\/strong>Take your time for dynamic stretching<\/h3>\n\n\n\n<p>The warm-up should then be followed by dynamic stretching. Prepare all your joints for the upcoming workout by doing a circular motion, just as you learned in elementary school in physical education classes.&nbsp;<strong>This will improve the range of motion in the joints and reduce the risk of injury during your training.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more detailed information about the topic of warming up and stretching, be sure to read our article <strong><a href=\"https:\/\/gymbeam.com\/blog\/warming-up-stretching-and-cooling-down-are-they-really-important\/\" class=\"ek-link\">Warming up, Stretching, Cooling Down \u2013 Are They Really Important?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.&nbsp;<\/strong>Move on to the main part of the workout<\/h3>\n\n\n\n<p>After spending a few minutes warming up, the highlight of the evening, so your training, awaits you.&nbsp;<strong>Try all the slam ball exercises following our video, or only choose those which suits your current training plan.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4.&nbsp;<\/strong>Cool down after an intense workout<\/h3>\n\n\n\n<p>After the main part, you probably still have a higher heart rate, you are short of breath and your muscles are probably already calling for rest.&nbsp;<strong>The goal of the cool down phase is to get the heart rate back to normal, to calm down and relax the ongoing muscle tension.<\/strong>&nbsp;This part is especially important if you have just finished a high intensity workout, such as CrossFit WOD, HIIT or heavy leg workout.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5.&nbsp;<\/strong>Stretch lightly at the end<\/h3>\n\n\n\n<p>Even if you are already looking forward to taking a shower and enjoying your post-workout meal, take a few more minutes of static stretching. <strong>It will help you improve your flexibility and posture.<\/strong> You can also speed up regeneration later after a workout by using <a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" aria-label=\"massage rollers (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">massage rollers<\/a> or a <a href=\"https:\/\/gymbeam.com\/massage-gun-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"massage gun (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">massage gun<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in things that will help you accelerate your regeneration, then read our article <strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">How to Support Regeneration Using a Massage Gun and Other Tools?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg\" alt=\"Is post-workout stretching important?\" class=\"wp-image-270644\" width=\"843\" height=\"562\" title=\"Is post-workout stretching important?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Get_ready_for_the_effective_slam_ball_exercises\"><\/span>Get ready for the effective slam ball exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If the slam ball is completely new to you, start with smaller weight, and you can raise the load over time. Get<strong> inspired by our video with effective full-body exercises which you will find below in the article.<\/strong> If you don&#8217;t have a slam ball, you can also perform the exercises with a soft medicine ball.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>What will you need and what to watch out for during the workout?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>except from the <a href=\"https:\/\/gymbeam.com\/slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\"slam ball (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> or soft medicine ball, a classic <a href=\"https:\/\/gymbeam.com\/yoga-mat-excercise-pad-orange-gymbeam.html\" target=\"_blank\" aria-label=\"exercise mat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">exercise mat<\/a> will come in handy, as well as two pieces of <a href=\"https:\/\/gymbeam.com\/excercise-puzzle-mat-gymbeam.html\" target=\"_blank\" aria-label=\"puzzle mats (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">puzzle mats<\/a> to cushion the fall of the ball while slamming it on the ground,<\/li><li>try to maintain your back naturally curved during all the exercises and at the same time, engage your core to achieve a better technique and higher efficiency,<\/li><li>at first, perform the exercises slowly and once you&#8217;re familiar with the technique, feel free to speed up the pace.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg\" alt=\"The best slam ball exercises\" class=\"wp-image-270601\" width=\"843\" height=\"684\" title=\"The best slam ball exercises\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1124x912.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-400x325.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-1536x1247.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/EB049299-86AC-4445-A4B1-36600BE45ABA-2048x1662.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><ol> <\/ol><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kneeling slams<\/h3>\n\n\n\n<p>Get down to your knees and place the puzzle mat in front of you. Take the slam ball with your both hands, straighten your back and raise it above your head. Then dynamically throw the slam ball on to the mat in front of you. Use the strength of your shoulders, arms, core and pelvis. Catch the slam ball right after you slam it and repeat the movement. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Plyometric push-ups<\/strong><\/h3>\n\n\n\n<p>Put the slam ball on the ground and get to the plank position, grabbing the ball with your upper limbs and lean on it. Your arms and legs are extended in the initial position. Engage your core, do a push-up and keep your back straight (don&#8217;t bend your lower back). Come up dynamically and hold the slam ball tight throughout the whole exercise. Try to rebound from the ground using the explosive strength, so that the ball doesn&#8217;t touch the mat for a second. Then move on to the next push-up. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Easier variation:&nbsp;<\/strong>You can make the exercise easier by standing on your knees or by skipping the plyometric phase with the rebound.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg\" alt=\"How to perform push-ups with the slam ball?\" class=\"wp-image-270617\" title=\"How to perform push-ups with the slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-841106500.jpg 836w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3.&nbsp;<strong>Burpees<\/strong><\/h3>\n\n\n\n<p>Get in the plank position with your arms extended and lean on the ball just like you did in the previous exercise. Hold the slam ball tight, get up through the squat and dynamically raise it above your head. You do the same movement as you would with burpees. You just raise the slam ball on your way up and then actively slam it on the puzzle mat. Then you catch the slam ball, get to the plank position and repeat the exercise. Try to use the strength of your core on your way up.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Easier variation:&nbsp;<\/strong>You don&#8217;t have to raise the slam ball \u2013 leave in on the ground and just lean on it in the lower position.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Side-to-Side Push-Ups<\/strong><\/h3>\n\n\n\n<p>Again, start in the plank position with your arms extended. Lean one arm on the slam ball and do a push-up. Then roll the slam ball to the other side, lean the other hand on it and repeat the push-up. On your way down, try to get your chest as close to the mat as possible to activate more muscles. Repeat the movement for 30 seconds. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Easier variation:&nbsp;<\/strong>You can do the push-up on your knees.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Reverse<\/strong> <strong>Lunge with Twist<\/strong><\/h3>\n\n\n\n<p>Start in a wide stance with feet along your hips. Hold the slam ball with your arms bent and keep them in front of you throughout the whole exercise. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Do a reverse lunge with the right leg and at the same time, rotate to the left side. The knee of the hind leg may touch the ground slightly. Then put your leg to the initial position and do the reverse lunch with the other leg. When rotating, the entire upper half of the body rotates, including your head and bent arms holding the slam ball.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6.&nbsp;<strong>Russian Twist<\/strong><\/h3>\n\n\n\n<p>Sit down, grab the slam ball on both sides with your arms bent. Bent your knees slightly and then raise them. You can place the foot of one leg on the instep of the other leg to be more balanced. Your legs should stay in this position throughout the whole exercise. The closer your legs are to the ground, the harder the exercise will be. The movement begins with the rotation of the upper half of the body to one side. The slam ball should touch the mat during the rotation. Do the same motion on the other side right after.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Easier variation:&nbsp;<\/strong>Bend your knees slightly, but leave your feet on the ground throughout the whole exercise.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg\" alt=\"Russian twist with the slam ball\" class=\"wp-image-270749\" width=\"843\" height=\"563\" title=\"Russian twist with the slam ball\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-833238300-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Slam Ball on Legs Crunch<\/strong><\/h3>\n\n\n\n<p>Lay on your back and raise your legs. Bend the knees, so that the front of your tights and torso create an angle of approx. 90\u00b0. The same angle is applied to the back of your tights and calves. Extend your arms above your head and grab the slam ball. Then bring it to your shin by activating your abs. Always do one crunch with the slam ball and one with just your body weight. Try to push your lower back to the mat throughout the whole exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8.&nbsp;<strong>Wood-Chopper<\/strong><\/h3>\n\n\n\n<p>Start in wide stance with your feet along your hips. Grab the slam ball with your both arms extended. Raise your arms to the side slightly and do a dynamic oblique bend. This motion reminds of chopping wood, that&#8217;s why the exercise is called this way. The ball is aiming toward your shin and may lightly touch it. Then come back to the initial position and repeat the motion. Perform the exercise for 30 seconds on one side first, followed by a 15-second rest and then on the other side. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9.&nbsp;<strong>Jumping Squats<\/strong><\/h3>\n\n\n\n<p>Start in a wide stance with your feet along your hips. Embrace the slam ball with your both hands and press it to your chest. Do a squat, not necessarily a super deep one. Just try to maintain your back curved naturally throughout the whole exercise. Your knees and toes are in a line and turned out. Use the explosive strength of your legs during the jump. Raise your feet from the ground in the upper position, then fall down on the ground and repeat the motion.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Easier variation:&nbsp;<\/strong>Do the regular squats without the jump.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg\" alt=\"How to perform squats with the slam ball?\" class=\"wp-image-270668\" width=\"843\" height=\"632\" title=\"How to perform squats with the slam ball?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_29-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10.&nbsp;<strong>Side-to-Side Slam<\/strong><\/h3>\n\n\n\n<p>Take two puzzle mats and place them on the ground next to your feet, each on one side. Start in a wide stance with your feet wider than your hips. Grab the slam ball with your both arms extended. Raise your arms and slam it to the mat on one side. Then grab the ball again, raise it up and over and slam it on the mat on the other side. Bend your knees on your way down and at the same time, change the position of your feet and turn them to the side you are working on. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11.<strong> Slam Ball<\/strong> Plank<\/h3>\n\n\n\n<p>Put the slam ball on the ground and lean on it with your forearms. Extend your legs and activate your core. Then start to roll the ball to the sides using your forearms. Try to do circles to one side, then to the other. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Easier variation: <\/strong>Stay in the plank position as long as possible and without rolling the slam ball.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Full-body_workout_with_a_slam_ball\"><\/span>Full-body workout with a slam ball<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TOP exercises for strong body with Slam Ball I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/gsZHLA2nBWQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The slam ball is an unconventional exercise aid which will help you <strong>diversify your training and improve various sports abilities and skills.&nbsp;<\/strong>You will not only engage and strengthen the muscles of your whole body, but also support weight loss. You can use the slam ball for HIIT or strength training. You can get inspired by our video with complex full-body exercises.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have any experience with the slam ball, or you&#8217;ve never come across with it? Share your experience in the comments. If you liked the article, don&#8217;t forget to share it with your friends, so that they can also learn about the possibilities of using the slam ball in their training routine.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try a quick and effective full-body workout with a slam ball. It will effectively support and improve your explosive strength, coordination and weight loss.<\/p>\n","protected":false},"author":129,"featured_media":270714,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6401,7097,7181,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-272638","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercises","9":"tag-fitness-accessories","10":"tag-muscle-mass-growth","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Improve Your Strength and Physical Fitness. Try Slam Ball Workout - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Slam ball is a great aid for weight loss, muscle growth and explosive strength. In the article, we will show you how to train your whole body with it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Improve Your Strength and Physical Fitness. Try Slam Ball Workout - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Slam ball is a great aid for weight loss, muscle growth and explosive strength. In the article, we will show you how to train your whole body with it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-30T10:29:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-30T10:30:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Improve Your Strength and Physical Fitness. Try Slam Ball Workout\",\"datePublished\":\"2021-06-30T10:29:57+00:00\",\"dateModified\":\"2021-06-30T10:30:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\"},\"wordCount\":2395,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png\",\"keywords\":[\"exercises\",\"fitness accessories\",\"muscle mass growth\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\",\"name\":\"Improve Your Strength and Physical Fitness. Try Slam Ball Workout - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png\",\"datePublished\":\"2021-06-30T10:29:57+00:00\",\"dateModified\":\"2021-06-30T10:30:00+00:00\",\"description\":\"Slam ball is a great aid for weight loss, muscle growth and explosive strength. In the article, we will show you how to train your whole body with it.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png\",\"width\":1200,\"height\":628,\"caption\":\"Tr\u00e9nink se slam ball zlep\u0161\u00ed s\u00edlu i fyzi\u010dku. Jak s n\u00edm cvi\u010dit?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Improve Your Strength and Physical Fitness. Try Slam Ball Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Improve Your Strength and Physical Fitness. Try Slam Ball Workout - GymBeam Blog","description":"Slam ball is a great aid for weight loss, muscle growth and explosive strength. In the article, we will show you how to train your whole body with it.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/","og_type":"article","og_title":"Improve Your Strength and Physical Fitness. Try Slam Ball Workout - GymBeam Blog","og_description":"Slam ball is a great aid for weight loss, muscle growth and explosive strength. In the article, we will show you how to train your whole body with it.","og_url":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/","og_site_name":"GymBeam Blog","article_published_time":"2021-06-30T10:29:57+00:00","article_modified_time":"2021-06-30T10:30:00+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Improve Your Strength and Physical Fitness. Try Slam Ball Workout","datePublished":"2021-06-30T10:29:57+00:00","dateModified":"2021-06-30T10:30:00+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/"},"wordCount":2395,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png","keywords":["exercises","fitness accessories","muscle mass growth","workout"],"articleSection":["Exercises and workouts"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/","url":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/","name":"Improve Your Strength and Physical Fitness. Try Slam Ball Workout - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png","datePublished":"2021-06-30T10:29:57+00:00","dateModified":"2021-06-30T10:30:00+00:00","description":"Slam ball is a great aid for weight loss, muscle growth and explosive strength. In the article, we will show you how to train your whole body with it.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/1-5.png","width":1200,"height":628,"caption":"Tr\u00e9nink se slam ball zlep\u0161\u00ed s\u00edlu i fyzi\u010dku. Jak s n\u00edm cvi\u010dit?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/improve-your-strength-and-physical-fitness-try-slam-ball-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Improve Your Strength and Physical Fitness. Try Slam Ball Workout"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/272638","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=272638"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/272638\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/270714"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=272638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=272638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=272638"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=272638"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=272638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}