Did you know that you can work out while you have fun with a ball? Wall balls and slam balls are not toys but great workout equipment to give you a full-body burnout. People are often unable to differentiate a wall ball vs. slam ball, yet there are some significant differences between the two balls.
The considerable difference between a wall ball vs. slam ball is their size— wall balls are mostly bigger than slam balls, and you can throw a wall ball against a wall. In contrast, an individual can use a slam ball for various exercises such as overhead slams, lateral throws, etc.
What is a Wall Ball?
Wall balls consist of vinyl, consisting of a padded outer layer made to ease the hold of the ball. In addition, wall balls come in a variety of sizes, varying from about 6 to 20 pounds. Furthermore, wall balls are also different from medicine balls and slam balls. Both balls are not supposed to be thrown at the wall but on the ground or other surfaces.
Wall balls play a significant role in a metabolic workout as it requires almost every joint in the body to open and repeatedly close, leading to many muscle movements at the same time. Some of the targeted muscle groups while doing slam balls are quadriceps, glutes, hamstrings, abdominals, chest, shoulders, triceps, and lats. These muscles flex during heavy exercises with higher muscular endurance and a lot of strength.
How to Use a Wall ball?
Choosing the correct type of ball is one of the essential parts of workout planning as each ball can perform a particular variety of exercises. Wall balls come in various weights to choose from, identified according to your core and upper body strength. If the ball’s weight is questioning your form, then it is too heavy for your muscles. On the other hand, if it is too easy or not tiring you out, then the wall ball is too light for your capability.
Here are some frequently performed workouts using a wall ball:
Wall balls are also the name of a workout, which help you perform squats in a better way, helping you perfect your squatting technique.
To execute a wall ball exercise, stand against a wall with an arm length between feet right below your hips with your toes slightly outward, somewhat like a squatting position. The ball should be in your hands on your chest position, with your elbows tight on the sides. After that, engage your core and squeeze the ball with your hands. Drop your hips down to a lower squat, keeping the ball against your sternum, get down to the squat as deep as you can, and put your chest up. Get back on your heels as quickly as possible and throw the ball to the point of the wall. The height should be above 8 to 10 feet from the ground.
Catch the callback and keep your arms over your head and get back down to the squat position.
Wall ball side throws help strengthen your calf muscles, hamstring muscles, middle back, and lats. You start it by holding the wall ball in your hands with your palms up. Stand about three feet away from the wall, with your right shoulder facing the wall. Bend your knees into a squat position and keep the ball on the outside of the left hip. Extend your legs to stand up while moving your left foot, rotate it, and throw your wall ball towards the wall. Do not change your position as you have to catch the ball back!
Best reviewed ball to perform wall balls with
JFIT Wall Medicine Ball
The JFIT Wall Medicine Ball has the promising feature of being the best balanced and perfectly weighted wall ball to prevent injuries or accidents during wall ball workouts. The added resistance helps you use the most of your targeted muscles as it makes tossing, twisting, and lunges easier.
The large 14-inch size helps in the coordination of balancing the ball easily. It also increases core strength and improves stability, and builds muscle density. It comes in 4, 6, 8, 10, 12, 15, 18, 20, 25, and 30 pounds.
The outer shell of the wall ball consists of heavy-duty vinyl, cut using a laser and stitched thrice for complete protection. It features a grip that prevents the user from dropping the ball due to sweat.
Best Suited Wall ball for Side Throws
ProsourceFit Soft Medicine Balls for Wall Balls
The ProsourceFit Soft Medicine Balls are a perfect fit to challenge your build and strength. It burns your calories, builds up your core, and increases your muscle density!
The ProsourceFit Soft Medicine Ball has a water-resistant solid PU leather, and the exterior is made of soft materials and has pads for a better grip. The grip is made with heavy-duty double-stitched seams to make sure it lasts for an extended period.
It comes in four color-coded weights: 6, 10, 14, and 20 pounds. It also has a cushioned design that absorbs moisture during power exercises. The diameter of the grip is 14 inches which makes it easier to hold and throw the ball against the wall.
What is a Slam ball?
A slam ball is a ball coated with rubber, which is basically used in various exercises to define your muscles. It lets you provide resistance and added weight while performing different types of workouts. The activities done with a slam ball target your whole body from head to toe and even help your heart rate increase.
How to Use a Slam ball?
Many famous athletes widely use slam balls worldwide as it is very simple to use and can improve your muscle mass. The main muscles targeted while using a slam ball are your shoulders, triceps, pecs, calves, back, core, and abdominals.
The following are some exercises that you can do with a slam ball:
You can do a Bulgarian squat by joining your feet together in front of the slam ball. Pull your right foot back, balancing the toes of your foot on the top of the slam ball. Then, apply the weight to your left heel, lower your body into a lunge, and then bend your right knee forward, which should let your left knee form a 90-degree angle. In the end, straighten both of your legs until you are standing in front of the slam ball again. The Bulgarian squat can help you balance and tone your legs and abs.
Reverse Lunge to Chest Pass
You can perform a reverse lunge to chest pass by standing up with your feet together while holding the ball at the chest position. As you make a reverse lunge, come back at the start position and throwing the ball at a wall (or to a partner if you are not doing it alone). Let the weight of the slam ball carry you forward as you make a throw.
A depth push-up is done by first getting into the push-up position by pressing your hands against the hard slam ball, keeping your elbows extended. Then quickly remove the hands from the slam ball and dropdown. After that, hold the ball against the ground with your hands a little wider than your shoulder width and slightly flex your elbows, letting your chest barely touch the slam ball by allowing your elbows to bend a little.
Finally, get back on the starting position by placing your palms back on the slam ball. And if you do workouts on an advanced level, you can use the slam balls of greater weights each time as it makes it more challenging.
Best Slam ball to practice a Bulgarian Squat
Yes4All Slam Ball 10 to 40 pounds for Strength and CrossFit Workout
This Yes4All Slam Ball 10 to 40 pounds for Strength and CrossFit Workout helps you increase muscle mass, increase your heart rate, torch more calories and boost up the overall balance.
It is not only suitable for squats and reach but can also help you with a jackknife; medicine ball push up, and between knees crunch. This slam ball works best for your triceps, abdomen, shoulders, calves, back, glutes, and quads.
Furthermore, this ball contains sand to enhance the firmness and balance, not to be bounced or rolled. The easy-to-grip surface of this slam ball provides you a grooved and textured PVC shell for a firm grip on the ball whether your hands are sweaty or not.
Best Slam ball for Reverse Lunge to Chest Pass
TRX Training Slam Ball
This slam ball is filled with sand to retain its shape and avoid it from rolling or bouncing. In addition, the slam ball is durable with a grippy rubber outer, making it very convenient to perform an exercise and work out. In addition, its rubber shell supports heavy use and removes any chance of the ball bouncing.
According to the manufacturer, you should lift the ball and slam it on the ground to move and work every muscle in your body while working up a sweat. The TRX slam ball is available in 6, 8, 10, 15, 20, 25, 30, 35, 40, and 50 pounds weights.
Best Slam ball to help you with Depth Push-ups
Trademark Innovations Exercise Slam Ball – 15 pounds
This 15-pound slam ball is filled with sand to avoid bouncing. In addition, the material of this ball is PVC, and it has a 9-inch diameter.
The manufacturer designed the slam ball to absorb slams, which supports the overhead throws, twists, or back-to-back passing with a work partner, or a wall. Trademark Innovations promises to provide quality products at lower prices.
This slam ball is widely used all over the world, which makes a statement of its quality!
Frequently Asked Questions about Slam Balls and Wall Balls
Q: Can a slam ball be used instead of a wall ball?
A: The design of slam balls allows them to handle a throw against a surface or a concrete wall. In contrast, the design of wall balls will enable them to manage impacts from walls only.
Wall balls are also comparatively more enormous than slam balls. Usually, wall balls are also the safer version for people who do not like to work out with heavier weights. The wall balls also bounce back, while the slam balls may not bounce back at all or very little. Slam balls are safe for aggressive throwers as they will not hurt the user by bouncing back.
Q: What are the best exercises for each ball?
A: The use of wall balls is for exercises that make use of walls somehow, and the common exercises done by a wall ball are throws, wall squats, and wall sit-ups. Wall balls are best for explosive movements, where the throws are more common in fitness training programs and other related events held. Meanwhile, a slam ball is usually for standard lifting exercises, functional training, and core workouts.
Regular activities done with a slam ball are squats, lunges, and push-ups. In addition, most exercises done by a slam ball require a workout buddy. Moreover, slam balls can substitute dumbbells if you are an advanced level weightlifter and want to make your workout more challenging.
Q: What slam ball and wall ball size should I use?
A: The size of both balls depends on the strength of your body and how much you can take. Usually, females should use between 20 pounds to 40 pounds slam balls.
Beginners should ideally start with a 10-pound slam ball. And a strong weightlifter can handle a 30-pound slam ball easily. Beginners usually start with 6 pounds to 12 pounds for wall balls, and advanced weightlifters should go for 10 pounds or above.
Q: What muscles do each ball target?
A: Workouts for both wall ball and slam ball include challenging your body to see how much it can take and involves major core muscle exercises. The significant muscles that a wall ball targets are; quadriceps, glutes, hamstrings, back, chest, shoulders, biceps, and triceps. On the other hand, slam ball targets the shoulders, triceps, pecs, calves, back, and core of your abdominals.
Q: What are slam balls and wall balls filled?
A: Slam balls are usually filled with sand to prevent them from bouncing. However, some slam balls can have very little bounce in them, from which you must be careful; otherwise, it can cause an injury. On the other hand, a wall ball is made of thick rubber and is usually filled with just air for it to bounce.
Q: Are slam balls and wall balls safe?
A: Suppose you have an intense workout, then wall balls and slam balls are not something that should worry you. But it is essential to make sure that you have a solid core and perfect coordination between the core muscles to exercise with both balls safely.
If you have back pains or injuries in that area, then it is suggested that you either ask your doctor before starting this workout or begin at a plodding pace with light weights. Ensure none of the exercises are getting too intense or uncomfortable for you as it might lead to severe accidents in the future!
Q: Are wall balls, slam balls, and medicine balls the same?
The answer to this question is no, as wall balls, slam balls, and medicine balls are three different types of exercise balls. A wall ball is a ball that is made to absorb the impact and is usually larger and softer than the slam and medicine ball. A medicine ball and slam ball are almost the same; however, a medicine ball can be bounced and is a little softer and smaller in size compared to a slam ball.