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Slam Ball Vs Medicine Ball: Differences & Best Exercises With Both

Slam Ball Vs Medicine Ball

Exercise balls come in many different types, including medicine balls, wall balls and slam balls, or dead balls. You’ve seen them at your gym, arranged neatly on racks made of various materials and sizes. What, then, is the main difference? In this article, we’ll discuss slam ball vs medicine ball differences.

Within a session, each can have different training functions. To ensure you use the correct equipment for your fitness goals, you should learn all the characteristics between medicine and slam balls. Discover the advantages and drawbacks of each by reading on.

A slam ball (dead ball) is a rubber-coated ball that weighs up to 33 lb (15 kg) and is used in a variety of muscular conditioning and overall fitness improvement workouts. Slam balls are quite similar to medicine balls, but they differ significantly in that they have thicker surfaces, which makes them perfect for throwing workouts with heavy impact. Slam balls tend to work out your entire body. This can increase explosiveness and core strength. Even if your workout schedule is very busy, you can still use a slam ball because you can use it in place of free weights or as an addition to aerobic exercises.

Slam balls can seamlessly fit into your workout schedule, although they are especially suited to those who do resistance training. Slam balls work muscles of your shoulders, triceps, pecs, calves, back and core, depending on the movements you perform.

Slam Ball Exercises

Slam Ball Exercises

Exercises with a slam ball are a great way to work your entire body. You can lift these rubber-coated balls and toss them in a gym or other regulated environment to activate the muscle groups. The best slam balls are frequently weighted with sand to decrease bounce and rolling. The majority of individual slam ball exercises use the core, arms and legs.

The best exercises for quick results are:

  • Squat Throws

Standing with your feet shoulder-width apart and toes pointed out, hold the ball to your chin. Maintain a firm core and bend your knees to the right squat depth. As you rise from the squatting position, move the ball forward.

  • Russian Twists

Hold the ball over your knees as you sit on a mat with your feet flat on the ground. Keep your feet on the ground or raise them to achieve a boat-like equilibrium. Twist your body and numerous times contact the ball to the ground next to you on both sides.

  • V-Ups

You will start with legs extended and face up. Reach up with your arms overhead while holding a ball in each hand. Activate your core to elevate your hands and feet at the same time, forming a V shape with your body. Keep your core tight as you slowly descend your feet to the ground and your arms back to the floor above your head at the peak of the V. Repeat.

  • Overhead Slams

Hold the ball directly over your head with both hands. As forcefully as you can, slam the ball to the ground using your shoulders. Squat to pick up the ball, then raise the ball overhead. Keep repeating the overhead throw.

  • Chest Passes

With a slam ball in both hands at chest level, stand with your feet shoulder-width apart. Make sure your elbows are tucked in and your core is active. Exhale deeply and strongly as you push the ball violently away from your chest while fully extending your arms. Quickly pull your arms down to your chest after the ball has left your hands so you may catch it when it bounces back in your direction.

What Is A Medicine Ball?

A medicine ball is a heavy, textured ball that can handle a variety of exercises and is a great alternative to free weights. These are typically comparable to basketballs in size and they normally come in two varieties: medicine balls with rigid rubber shells and those consisting of pieces of leather or vinyl stitched together. The majority of medicine balls can roll and bounce, making them inappropriate for throwing exercises and catching drills. Using medicine balls can help you improve your posture and balance. The best medicine balls will give you core activation and balance, which are necessary for good posture and spinal alignment.

Medicine Ball Exercises

Medicine Ball Push Up

Medicine balls are the ideal exercise equipment if you want to strengthen your core. During most medicine ball exercises, you must contract your core muscles to control the ball’s motion. Numerous ball workouts require you to fully engage your hip flexors, abdominals and obliques. You can enhance your game by adding a weighted ball to certain activities. Intensity can be increased by just holding medicine balls while performing squats, lunges or core exercises. Some of the most suggested exercises are:

  • Toe Touch

This is a great abdominal workout. Holding a medicine ball in your hands, lie with your back on the ground and lift your arms and legs. Lift your arms straight with a medicine ball until you touch your toes above your midsection while contracting your abs to make sure they contact. Slowly descend to where you were and repeat as much as you want your session to be.

  • Superman

This is a good workout that targets your lower back and glutes and is unquestionably hard. The difficulty increases when you put a medicine ball’s weight on your upper body. Your toes should be pointed toward the wall behind you as you are lying on your stomach with your arms overhead, holding a medicine ball. Make sure your neck maintains its neutral position throughout this movement. Use your back and glute muscles to lift your upper body and legs as high off the ground as you can while utilizing your core. Pause for one second at the very top before beginning again.

  • Single-Leg Squat

Hold a medicine ball in front of your belly button with both hands. Lift your right foot off the ground while standing with your knees slightly bent. Then, extend your right foot forward. While squatting, your body should be lowered. Imagine yourself curled up in a chair, your knees crossed over your feet. Repeat the process by going back to the beginning.

  • Pushups

Just when you thought regular pushups weren’t difficult enough, add a medicine ball to the mix. When you perform this exercise with a medicine ball, your chest will experience a significant stretch. As always, bending your knees will allow you to simply reverse this maneuver. Start by doing a pushup, but use a medicine ball in place of your right hand on the floor. Make sure your back is straight and your neck is in a neutral position. You can flare out your elbows more than they would in a typical pushup. Perform rolling push-ups. Repeat with a medicine ball in your left hand.

What Is The Difference Between A Slam Ball And A Medicine Ball?

The difference between a slam ball and a medicine ball is that a medicine ball will rebound, while a slam ball will just land and take the hit. In addition, although medicine balls are normally bigger and frequently made of a softer shell, slam balls are typically a little bit smaller and made of tough rubber and sand filled. To make sure you buy the correct fitness equipment for your goals, you should take into account a few key differences between the two balls. In the table below, you can find medicine and slam ball benefits as well as drawbacks.

 Medicine BallsSlam Balls
  • Build both strength and endurance – Medicine balls enable you to perform multiple repetitions quickly because they are lightweight and rebound after being tossed.
  • No need for a partner – Many surfaces, including floors and walls, will be bounced off by medicine balls.
  • More adaptable – You can execute many exercises more easily and effectively with a medicine ball because the weight is distributed more evenly.
  • Develop powerful, explosive strength – Without concern for being struck on the rebound, you can exert your maximum effort into each throw, toss and slam.
  • Add instability – Slam balls typically lack handles and are unevenly weighted balls with sand filler, making your muscles work harder.
  • Develop functional strength – you need to contract your core to make the movement easier whenever you utilize your body to lift a heavier medicine ball off the ground.
  • Difficult to hold – It’s harder to hold it in place for some workouts with a larger diameter.
  • Risky if slamming – You might need to be extra careful while slamming a medicine ball on a surface depending on how springy it is; otherwise, you run the danger of getting smacked in the face by the bounce.
  • No bounce – You’ll need to pick up the ball off the ground and pay attention to your form once more.
  • Difficult to hold – The filler in most slam balls moves around, giving one side of the ball a heavier weight.
  • You need a partner – You’ll require a partner for passing workouts because a slam ball won’t rebound.


Now that we’ve presented you with slam ball vs medicine ball characteristics, we can say that both of them serve as useful fitness equipment. Depending on your goals, you’ll need to make the best decision for yourself and choose the right exercise ball. If your objective is to concentrate on explosive power, grab a slam ball. If you want to build strength and endurance, a medicine ball would be a better option.