How to do Ball Slams the Right Way!
You may have seen the recent Instagram Reel from our founder Elise (@elisecaira) showing two versions of the same ball slam—one executed with power and control, the other… not so much. Did you guess which ball slam was done correctly? Hint hint its answer B!
This is a reminder for all our clients in our Wakefield and Arlington studios that when it comes to strength training, form is everything. In all of our classes whether it be TRAIN, ROW, GRIT or more you will be lifting so lifting correctly not only helps you work the correct muscles but prevent injuries.
Ball slams are a signature move in a lot of our classes here at Sweat Fixx because they build explosive power, train your core, and relieve stress (let’s be honest). But only if you do them right. SO what is the right way?
1. Start with Your Stance: Feet shoulder-width apart. Core braced. Shoulders stacked over hips. Think power position.
2. Load from the Bottom: Protect your lower back! Bend your knees and hips—almost like prepping for a jump. This is key: the power should come from your lower body, not your arms or back.
3. Drive Up With Power: Using your glutes, hamstrings, and quads, explode upward and lift the ball overhead. Arms straight (not locked), no leaning back or arching your spine.
4. SLAM IT DOWN:Exhale and slam the ball straight down in front of you with force, using your entire body. Follow through like you’re throwing your stress into the ground.
5. Reset and Repeat: Pick it up with your legs (not your back), reset your posture, and go again. Sloppy form = missed gains (and possible injury).
There are lots of reasons why we love incorporating ball slams into our classes at Sweat Fixx, the first is they are an great full body movement that builds explosive strength. They also torch calories, improve coordination & athleticism. Finally I am not a fan of just sitting and doing crunches. This is one of those exercises that enables you to work your core in a more functional way. And hey you may release some stress while doing it.
You’ll see them in classes like TRAIN, GRIT FIXX, or in your personal training sessions. If you’re in Wakefield or Arlington, ask any instructor in class—we’re always watching for form (and ready to hype you up when you hit it right).