Slam Balls

Slam Balls: Combine Strength, Cardio and Fun in One Robust Fitness Ball

Want to perform explosive full-body workouts at home or in the gym without expensive machines? With a slam ball — also referred to as slam balls — you train strength, fitness and coordination at the same time. Thanks to the sand filling, the ball does not bounce back, allowing you to throw it safely and immediately squat again to pick it up. This makes every repetition extra effective for your hamstrings, glutes and core.

Why Buy a Slam Ball at NRG Fitness?

• Explosive HIIT & cross-training — Ball slams, carries and burpees raise your heart rate for maximum calorie burning.
• Indestructible quality — Thick rubber with a reinforced seam; ideal for concrete floors, rubber mats or artificial turf.
• Wide range — Choose from 5 kg, 6 kg, 10 kg, 20 kg or even a hardcore 30 kg slam ball. We also offer sets for progressive training.
• Fast delivery & expert advice — Order before 16:00 and receive your slam ball within 1–2 working days. Our experts are happy to help you put together your complete home gym, including a weight bench, jump rope or cable crossover.

Which Weight Do I Need?

If you are a beginner, start with a 6 kg slam ball or 10 kg. If you are an experienced lifter or CrossFitter, choose a 20 kg slam ball or 30 kg for heavy strength blocks. Our popular mid-range weight is the 10 kg slam ball, ideal for circuit training and core drills.

Slam Ball vs Medicine Ball & Wall Ball

A medicine ball does bounce back and is ideal for rehabilitation and partner throws. A wall ball is larger and designed to be thrown high against a wall. A slam ball is heavier, fully absorbs the impact and lets you perform power moves without bouncing back.

Top 5 Slam Ball Exercises

1. Ball Slam — Full explosive movement for the shoulders, core and legs.
2. Russian Twist — Rotate with straight arms to work your obliques.
3. Slam Ball Burpee — Combines a squat, push-up and slam for extreme HIIT.
4. Squat & Upward Throw — Develop strength in the hips and shoulders.
5. Woodchopper — Dynamic rotation to boost sport-specific power.

Build Your Own Multifunctional Training Area

Combine your slam ball with a medicine ball for mobility, a jump rope for a cardio warm-up and even take a break with our game tables or football tables for extra fun. This creates a versatile environment at home or in your PT studio where both strength and enjoyment take centre stage.

FAQ — Frequently Asked Questions About Slam Balls

What Is a Slam Ball Good For?

A slam ball improves explosive strength, core stability and fitness. It is ideal for HIIT sessions, cross-training and sport-specific power drills because it engages large muscle groups at the same time.

Is a Slam Ball Worth It?

Yes. One compact item gives you a complete strength and cardio workout. You do not need bulky machines and can train both indoors and outdoors.

What Is a Typical Slam Ball Exercise?

The Ball Slam: lift the ball above your head, brace your core and slam it explosively onto the floor directly in front of you. Squat down, lift the ball using your legs and repeat.

How Heavy Is a Slam Ball?

Slam balls are available from 3 kg to 30 kg. Beginners often start at 6–10 kg, while advanced users choose 20–30 kg.

Which Muscles Do You Train With a Slam Ball?

The shoulders, triceps, chest, entire core, back, glutes, hamstrings and quadriceps are activated simultaneously through the dynamic movements.

What Is a Slam Ball Carry?

With a carry, you walk a distance while holding the slam ball in front of your chest, overhead or in a bear hug. This strengthens core stability and grip.

How Heavy Should My First Slam Ball Be?

New to slam balls? Start with 6–8 kg to build technique. If you have experience with barbells, you can choose a 10 kg or 12 kg ball.

What Can You Do With a Slam Ball?

In addition to slams and burpees, you can perform overhead throws, wall passes, lunges, farmer carries, sit-ups and partner drills.

What Exactly Is a Slam Ball?

A slam ball is a thick rubber ball filled with sand or steel granules and specially designed to be thrown hard without bouncing back.