Do you want a full-body exercise that will focus on abs, shoulders, chest, and arms with deep attention? No worries if you want to train multiple muscles simultaneously with a single effort. Everyone loves to remain fit physically and it is only possible when you adopt good exercises like Medicine Ball Slam. This informative blog will provide information about basic workouts and a brief about Medicine Ball Slam alternative exercises. Let’s get started without waiting a bit.
Basic Workout
Medicine Ball Slam is a full-body exercise that not only develops muscle strength but also warms up your body. Whether you need to develop muscular power or aim to increase stability, it is the most suitable choice for your needs. With a simple ball, you are activating multiple muscle groups and generating power through them.
Moreover, this cost-effective exercise does not require any external guidance from expert professionals. With a simple aim to keep muscles engaged, you have to move the ball around with the recommendations. Later in the article, you will find alternatives to Medicine Ball Slams and how to perform section.
Benefits of Medicine Ball Slams
Certainly, this simple exercise carries a lot of health benefits that will help you through daily life. Some of the highlighted advantages of medicine ball slams are as follows:
Lower Body Fat: By moving the ball up and down, you can lose extra calories and fat which causes a greater amount of weight loss. The secret of rapid weight loss lies in performing Medicine Ball Slams for 15-20 minutes without a break.
Keep the Heart Rate Up: As you are constantly keeping your body in motion that will surely guarantee a healthy heart functioning. Moreover, you will work towards the betterment of your heart rate which plays a dominant role in keeping your heart active.
Frequent Glucose Regulation: Medicine Ball Slam is a good exercise in regulating your glucose levels. For diabetes patients, this exercise is beneficial because it will increase lipid growth.
Risk of Injury: The chances of muscle pain or injury is far less in this exercise because the muscles are not under pressure. A casual movement of lifting the ball up/down will lessen the chances of muscle strains and help you feel confident all the time.
Stability and Mobility: With this exercise, you are not only activating muscles but also stabilizing them. The opportunities of increasing muscle mobility is also high because of the continuous movements.
How to Perform
Everything mattes about performing an exercise correctly and properly. If you are focusing on proper form and ignoring consistency, then no fruitful results are attainable. It is mandatory to keep both aspects in mind to gain the maximum benefit of the exercise.
- Hold a Medicine Ball in both hands and stand in an upright position.
- With a strong grip on the ball, you have to extend your arms and lift the ball overhead.
- While engaging the core, you must lower down the ball with a full range of motion.
- Stop for 2-3 seconds in a down position and bring the ball up again to increase your overall stamina.
- Keep your core tight all the time and don’t overextend while lifting the ball up.
- Repeat the movement 12-15 times and complete almost 3 sets for good results.
AS the muscle strains are not possible in this exercise but if you feel lower back pain, then you must focus on improving your posture. Although the lower back is not activated through the exercise it plays a very important role. As you lower down and bring yourself up, the lower backbone pours will open up to stimulate the movement.
Medicine Ball Slam Alternative
Here are some of the considerable medicine ball slam alternative exercises that you can perform. Each exercise is beneficial in its own way but all the prescribed alternatives will be useful only if performed with attention.
1. Kettlebell Swings
Kettlebell Swings have gained great value as a full-body exercise because this compound movement includes multiple muscles. Similar to medicine ball slams, this particular exercise allows you to move a weighted kettlebell through a linear position.
This exercise will pay great attention to lower body muscles as you are generating full power through lower portion to move the equipment overhead. While involving the core, you must swing with a possible range of motion but don’t lower down too much as it can cause lower back pain. The hamstrings, chest, hip flexors, arms, obliques, gluteus, and lower leg muscles are the activated groups and gain maximum advantage.
2. Mountain Climbers
Mountain Climber is another effective medicine ball slam alternative because of its multiple muscle engagement functionality. This simple movement resembles mountain climbing where you will move your legs alternatively to feel like climbing up. While keeping four pillars on the ground, you have to engage your core and feel tension in between the chest.
Start by moving one leg and bring it close to the chest while maintaining a constant position. Repeat the same process with other leg and move between both legs rapidly to increase stamina. All your muscles including shoulders, quads, abs, and other ones will bring in activation and bring explosiveness.
3. Battle Rope Slams
Battle Rope is accessible in commercial fitness centers and contributes well to improving your overall fitness. It is medicine ball slams alternative just because of the similar engaged muscles. Moreover, the movement also resembles as instead of medicine ball you are holding the battle rope in hand. It also keeps your heart rate up and causes a great increment in overall stamina.
Hold both ends of the rope in each hand with a very strong grip and make an athletic position. While engaging the core, you must keep your back flat and bend your knees to be ready for the rope slam. With great power, slam the rope with both hands and continue the process for 5-6 minutes without a wait.
4. Burpees
Burpees is another good medicine ball slam alternative because it’s a compound movement and engages different muscles. It is a combination of different movements such as pushups, jumps, extended arms, etc. By doing different movements at one time, you are allowing your muscles to gain attention properly.
Moreover, this convenient exercise is open to perform and does not need any specific equipment. Whenever you are free, you can give your muscles a challenge and increase stability. Burpees is also a great impactful exercise because it lowers overall body fat and allow you to get rid of extra calories.
5. Bird Dog
Whenever we will discuss full-body exercises, Bird Dog gains great significance because of its effectiveness. Although it’s a simple movement it carries a lot of benefits for individuals looking to strengthen their multiple muscles. Throughout the exercise, you need to move both arms and legs simultaneously and flex your muscle powers.
This certain movement will pump your heart and stabilize the muscles effectively. This exercise is performable anytime and anywhere without any equipment. This exercise serves as the best possible alternative to medicine ball slam and provides vital health benefits according to your needs.
Ending Lines
Medicine Ball Slam is not a common but significant full-body exercise because of its functionality for different muscles. Slamming the ball up and down will engage compulsory muscles and mobilize them to strengthen them. However, relying on a single exercise for different muscles will surely focus on particular parts of the muscles.
In this aspect, we have researched some useful medicine ball slam alternative workuts that will let the muscles pump completely. Try these exercises and focus on empowering them.