Slam Ball Form

By: Clint Campbell NASM-CPT

Muscle Groups: Full Body

Importance: This is a great movement to strengthen and build explosiveness

Proper Form:

  1. Start in a squat with the ball on the ground between your feet.

  2. Picking up the ball quickly while standing and lift it over your head.

  3. Once above your head, forcefully push the ball down back to the ground.

  4. Resume starting squat and repeat!


  • Drive through your hips

  • Get a good grip on the ball each time you pick it up

  • Use strength to force the ball down rather than your hands/wrists

Sample Workout:

  1. 10 Ball Slams

  2. 10 Squats

  3. 10 Push Ups

Repeat 3 times