There is no doubt that medicine ball slams are one of the best plyometric core exercises out there. The problem is that not everyone has access to a medicine ball, or enough space in their homes in order to slam one into the ground. The good news is that there are plenty of alternative exercises to the medicine ball slam that offer an equally effective workout and that anyone can try out.
What is a Medicine Ball Slam?
Medicine balls can be a great tool for strengthening and conditioning your body. They are inexpensive, portable, and easy to use. We are talking about 7 Effective Medicine Ball Slam Alternatives. Here are some effective medicine ball slam alternatives you can try:
1. Use a weight plate. This is a common alternative to using medicine balls because it offers the same benefits without the hassle of having to carry around a bulky ball. Place the weight plate on the ground in front of you and then grab the handles of the medicine ball.
Square off your shoulders and lift the medicine ball up above your head using your shoulder muscles. Slam it down into the weight plate as hard as you can. Repeat for reps or sets.
2. Use an exercise band instead of a weight plate. An exercise band is just like a band Aid – it has multiple loops that you can wrap around your hands or feet. You can also use an exercise band to do resistance exercises like bicep curls or triceps extensions with a medicine ball held in between your hands.
Start by holding one end of the band in each hand and then position yourself about two feet away from a sturdy object, like a wall or doorframe, with your feet hip-width apart and parallel to each other.
Holding onto both ends of the band, curl up until your upper body is in line with your thighs and then extending back down until your arms are fully extended again (think about squeezing your shoulder blades together at the top). Perform 3-5 repetitions per side with moderate resistance. Besides you also try retrospec plyo box, half ball balance trainer.
How to Do a Medicine Ball Slam exercise:
If you are looking for an effective, yet less-intense alternative to the medicine ball slam, consider using a weighted vest. When done correctly, this exercise can be just as effective as a traditional medicine ball slam while being less taxing on your joints. Here are four tips for doing a weighted vest medicine ball slam:
1) Choose the right weight and intensity. Begin by selecting a weight that is light enough to move easily but heavy enough to make you sweat. Be sure to increase the intensity gradually as your strength progresses.
2) Make sure your form is correct. Keep your spine straight and shoulders pulled down toward your hips throughout the movement. Avoid hitting your head against the ceiling or floor during the slam.
3) Get into a comfortable position. Lie down on your back with feet flat on the ground and arms extended overhead, then place the medicine ball between your shoulder blades. Avoid bringing your elbow too close to your ribcage; instead, keep it slightly away from your body so that you have room to move both arms freely.
4) Slam! Pressing down firmly with both palms, launch the medicine ball toward the ground as hard as possible. Allow yourself to fall backward onto all fours after completing the exercise, then repeat until fatigue sets in.
7 Effective Medicine Ball Slam Alternatives:
There are many effective medicine ball slam alternatives that can be used in place of a traditional slams. Many of these balance trainer exercises can be done with light or no equipment at all. These include:
1. Wall Balls: Wall balls are an excellent way to work your upper body and core strength. To execute a wall ball slam, simply position the ball on the ground about two feet in front of you, and then bring it up to your chest before slamming it into the ground.
2. Hammer Curls: Hammer curls are another great exercise for working your upper body and core muscles. To do a hammer curl slam, start by standing with the weight held in your hands at shoulder height, then curl the weight up towards your shoulders before slamming it back down to the ground.
3. Swiss Ball Slams: Swiss balls offer an intense workout that is perfect for those who want something a little more challenging than just basic slams. To do a Swiss ball slam, start by lying on your back with the ball positioned near your feet, then lift your legs up so that you are in a sitting position with the ball balanced on top of them.
Then, explosively raise your legs and hips off of the floor while simultaneously throwing the ball forward as far as possible.
4. Farmer’s Walk Slams: A farmer’s walk slam is a great way to add some cardio into your workouts. To do this exercise, start by standing with the ball positioned at your feet, then take a few steps forward before slamming the ball down as hard as possible.
5. Triceps Dips: Triceps dips are another great exercise for working your triceps muscles. To do a triceps dip slam, start by lying on your back on the ground with your arms extended above your head, then quickly lower your arms towards the ground before raising them back up to the starting position.
6. Russian Twists: Russian twists are an excellent way to work your core muscles. To do a Russian twist slam, start by lying on your back on the ground with both legs bent so that you are in a “C” shape. Then, lift one arm and twist it towards your chest while keeping your hips still lifted off of the ground.
7. Glute Bridge Slams: Glute bridge slams are another great way to work your glutes and hamstrings. To do this exercise, start by positioning yourself on all fours with your hands flat on the ground next to you,
Final Words
With all the different types of exercise balls available today, it can be difficult to determine which medicine ball alternative is best for you. However, by taking a look at some effective ball slam alternatives and implementing them into your workout routine, you will be on your way to achieving the results you desire.
From Pilates to circuit training, these exercises will help you tone your body and improve your overall fitness level. So if you’re looking for an effective way to work out without having to spend hours in the gym, try one of these Medicine Ball Slam Alternatives! These 7 Effective Medicine Ball Slam Alternatives that will help you tone your body and improve your overall fitness level.
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