It’s Movement Tip time!! Improving your Ball Slam technique will not only help you in the Edge Body workouts, but it will also help you in several daily life activities. You know, like the time you tried to help a friend move and then your back was sore for days???
Ball slams are one of my favorite exercises to program into workouts. Why?? Because they do so much for us! Here are the benefits we see when performing Ball Slams:
- Allows us to work on a deadlift-like movement; which is so improtant for improving activities of daily life and learning to keep our spine neutral when lifting objects off the ground.
- Elevates HR to help add a cardio aspect to any workout.
- Helps us work on hip extension which can translate into other exercises such as box jumps, KB swings, wall balls, thrusters etc.
- Upper body power! This movement allows you to generate as much upper body force as you can to throw the ball into the ground. This works on so much more than just strength, because you are allowed to explode through the entire range of motion (ROM). Something that we don’t do when we work on strict strength movements.
- Total body function! Anytime an exercise allows us to use or activate our body as one unit, it’s a winner.
Here are some tips to help you with your Ball Slam form (watch the video above for full demonstrations, etc) :
- Starting position should be a modified deadlift. Legs slightly wider than hip width; knees drive out. Back is straight, keeping spine neutral (Don’t round that back!)
- Hands start underneath the slam ball so that when you start the hip drive up, the ball will travel with you.
- Drive hips up into full extenstion. The goal is to generate enough force so that the slam ball almost gets to a weight less phase.
- Arms then slightly press the slam ball the rest of the way and lock-out over head. This overhead position is where the arms are straight overhead holding the slam ball and the glutes are squeezed to stabilize.
- For this variation, slam (throw) the ball straight down to the same starting position on the floor using only your upper body. Try to get the ball to make as loud of noise as possible :)!!
Want some additional coaching tips for other movements? Check out our Movement Tip series on the blog for more or ask a coach in class today!!