THE SLAM BALL

🎙️ Podcast Script: “Slam Ball Power – Explosive Strength Training”

[Intro Music Fades In]

Hey, this is Kevin Driscoll for The Rusting Barbell Blog Podcast.  A podcast about strength training; weight training; power lifting; Olympic lifting; book review and article review, all with a focus on functional training with barbells.  Please note, you should consult a professional regarding the exact mechanics and form of any exercise discussed.  Remember to always consult with your doctor, health care professional, personal trainer, or coach before starting any exercise routine or trying any exercise discussed in this podcast.  

Volume 7, Episode 1 – October 29^TH, 2025

Today we’re diving into one of the most satisfying pieces of equipment in the gym: the slam ball.

That’s right—slam balls are all about explosive movement, full-body engagement, and a little bit of stress relief. So let’s get into the history, some fun trivia, and how to train smart with this beast of a ball.

The slam ball traces its roots back to the medicine ball, which has been used since the 1800s for rehabilitation and athletic training. But unlike its bouncy ancestor, the slam ball was designed to absorb impact. It’s sand-filled, doesn’t bounce (albeit for an inch or two), and can take a beating—perfect for high-intensity slams and throws.

Fun fact: Slam balls are sometimes called “dead balls” because they hit the ground and stay there. That means every rep includes a retrieval—adding a sneaky cardio and core component to your workout.

Here are a few slam ball nuggets to impress your gym buddies:

• Slam balls range from 4 to 50 pounds. That’s a wide spectrum—so choose wisely.
• They’re a staple in CrossFit, HIIT, and functional training programs.
• Some models now feature treaded rubber exteriors for better grip during sweaty sessions.
• And yes, they’re great for stress relief. There’s something primal about slamming a ball into the ground with full force.
• Let’s talk technique. Slam balls are versatile, but they demand control. Here are some top exercises and tips:
• Overhead Slams – Raise the ball overhead, engage your core, and slam it down. Great for shoulders, abs, and legs.
• Squat Throws – Combine a deep squat with an upward throw. Builds explosive power.
• Russian Twists – Sit and twist with the ball for rotational core strength.
• Lunge with Twist – Step back into a lunge and rotate across your torso. Targets balance and anti-rotational strength.

Tips:

• Start light—10 to 20 pounds is plenty for beginners.
• Use your whole body—not just your arms—to generate force.
• Brace your core before every slam.
• Control the descent and retrieve with proper form.

Want to try a slam ball circuit? Here’s a quick one:

• 10 Overhead Slams
• 10 Squat Throws
• 20 Russian Twists
• 10 Lunges with Twist (each side) Repeat for 3 rounds with 60 seconds rest between rounds.

That’s a wrap on today’s slam ball spotlight. Whether you’re training for power, endurance, or just need to release some tension, the slam ball delivers. Stay strong, stay explosive.

Remember: consult your doctor and exercise professional prior to starting any workout or trying any exercises discussed in this podcast.  And certainly, don’t use any of my videos posted on Instagram as any example of how these movements should be performed properly and safely because, frankly, I don’t know what I’m doing myself.  

This is Kevin Driscoll for The Rusting Barbell Blog Podcast.