You want to get fit, but you’re not sure which piece of equipment is right for you. Without a doubt, weighted fitness balls are an incredibly versatile piece of equipment that can help you get back in shape.
They may both have the word “ball” in their name, but these pieces of fitness equipment are actually quite different. It can be tough to know which type of weighted ball is right for your fitness adventure.
Do you need a slam ball or a medicine ball for these weighted ball exercises? Both slam balls and medicine balls have their own specific design and unique properties. The last thing you want to do is mistakenly select one that can get damaged while doing a specific exercise.
So how do you know which one is right for you?
In this blog
- Similarities between slam ball and medicine ball
- difference between slam ball and medicine ball
- 5 quick and easy tips for choosing between slam ball and medicine ball
- conclusion
- continue your fitness adventure
No problem, I’ve got you covered. In this article, I’ll compare two popular types of weighted balls- the slam ball and the medicine ball. I’ll discuss the pros and cons of each type and help you decide which one is best for you.
I’m sure that your daily workouts can be made more fun, satisfying and challenging when you know the right way to use fitness equipment. I understand that it might feel difficult to get started with so many options available but trust me – once you learn all about this awesome tool, you’ll wish that you had known sooner!
Let’s start with the obvious,
Similarities between slam ball and medicine ball
If we are talking about weighted medicine balls, both of them qualify 100% in that category. In different gyms, and even between fitness professionals, the term “slam ball” and “medicine ball” are used to actually describe a weighted med ball.
Slam balls and medicine balls are very similar in size and shape. To get an idea, a smaller size for both is very close to a soccer or volleyball. Medium to large sizes are equal to inflatable beach ball.
Slam balls and medicine balls are both hard shelled weighted balls. Made from heavy duty rubber or plastic. You can find both with different outside patterns and textures to improve grip during exercises.
The inside is filled with sand, plastic pebbles or heavier materials to get the desired weight. In most gyms you will find the more “common weights” ranging between 5 lbs and 20lbs. But weights can go all the way up to 30 lbs, 40 lb and even 50 lbs.
Both types are a great tool for improving physical fitness, strength, and coordination. They have been used by athletes for centuries to train and recover from injuries, but they can now be found in gyms of all kinds. The Med ball and slam balls are also perfect for partner workouts. Providing a great workout for teamwork, strength building, core stability and coordination.
Both are used in a variety of exercises that can easily be integrated in daily workout routines. The slam ball and medicine ball are a great substitute for classic solid weights like dumbbells or kettlebells. Creating different challenges and providing a great workout for strength building, core stability and coordination.
Next, let’s look at what makes them so different.
Difference between the slam ball and medicine ball
Are you still confused about the difference between a slam ball and a medicine ball? Don’t worry – you’re not alone! Many people get these two pieces of fitness equipment mixed up. Actually, if you hear or read the term “medicine ball”, it can mean 3 different pieces of gear.
To solve that problem for you, I’ll take an in-depth look at the design, function and weight of both items to help you determine which one is right for your workouts.
I’ll also discuss the benefits each offers when it comes to achieving overall fitness goals. Let’s dive into what makes them unique and why one may work better than the other for your needs!
What is a slam ball?
A slam ball is a type of weighted fitness ball that is typically made of heavy duty rubber or plastic. Often you will find that the surface of a slam ball can be pushed in a little. Almost like a heavy somewhat deflated ball.
On the inside, this ball is filled with different materials like sand, plastic pebbles or other heavier material to get the desired weight. The outside shell is finished off with a thick coat of textured rubber for easy grip and durability.
The slam ball is specifically designed to be dropped or “slammed” onto a surface. Hints the term “Slam ball” or sometimes also “dead ball”. Dead refers to the fact that the ball falls full stop “dead” or “flat” on impact. To be fair, when working out with lower weights, the ball can have a little bit of bounce back when dropped. But it’s never going to jump up like a regular inflated ball would.
This no-bounce behaviour, combined with the sturdy material and filling, softens the impact and makes for a strong piece of equipment that can literally take a pounding over and over again.
What is a slam ball used for?
Slam balls are very durable and it makes ideal for explosive and high impact exercises to build muscular endurance, explosiveness and core stability. Think of exercises like overhead ball slams, lateral throws, squat throws and jump throws. Any time you have to drop or slam the ball onto a surface, pick it up and do it again, the slam ball is the way to go.
Outside of the regular more common weight range slam balls come in heavier sizes. Starting from 50 lbs, and going all the way to 150 lbs and 200 lbs. These are more used in cross fit, strength and strong man situations and require a specific technique to haul, carry and move. It is probably not something the typical beginner should start with.
Can I use a slam ball as a medicine ball?
Yes! Although it’s intended to be dropped the slam ball can be used for less dynamic exercises and partner workouts. Exercises like twists, V sit ups, partner ball throws, ball push up can all be performed with the slam ball.
Accidental drops, and rough handling are no problem for this fitness ball. And make it a great choice to start incorporating it into your fitness routine.
What is a medicine ball?
The medicine ball is sometimes also referred to as exercise ball, med ball, MBs, fitness ball or gym ball. The medicine ball truly has a lot of different faces and comes in many designs, shapes and colours.
The med ball resembles a soccer or basketball in size and is typically made from hard rubber, vinyl, polyester or plastic. Inside the medicine ball is filled with air, plastic pebbles or other heavy material to get the desired weight increments and firmness.
What is a medicine ball used for?
The medicine ball is a very versatile piece of fitness equipment. They are best used in more static exercises and are a great substitute for classic solid weights like dumbbells or kettlebells. Next time try grabbing one when you think of doing Rolling push ups, V-ups or med ball planks.
They are also great for partner and collab workouts. Throwing, passing, long distance throwing and fast throws and catching bouncing off a wall are great uses and can make your workout fun and challenging at the same time.
Can I use a medicine ball as a slam ball?
No! While the medicine ball feels sturdy, it is not designed to be smashed against a hard surface. Because this piece of equipment can be an air-filled medicine ball, it will bounce back when slammed on the ground and can cause injury to you or a partner.
The average medicine ball is strong enough for an accidental drop, but repeated abuse will certainly tear and break your material. In short, if you are not sure you can use the ball for a “slam” or high impact movement, don’t do it!
5 quick and easy tips for choosing between Slam ball and Medicine ball
Consider where you are in your fitness adventure and the exercises you plan to do
If you are at the beginning of your fitness adventure and just stepping into the gym, resistance training and what it has to offer, I would advise you to try working out with a lower weight slam ball first.
It’s a durable, safe and great piece of gear to substitute regular weights with. You can experiment doing high impact, strength and explosive exercises like overhead slams, squats and lateral throws. And you can also do more stability, balance and core strengthening exercises like, V sit ups, twists and throws.
You don’t have to worry about dropping or damaging the gear since the Slam ball is designed to take a beating and will not tear at the first drop. The no-bounce behaviour of the slam ball makes it a great and safe tool to start.
Consider the size and weight of the equipment
If you are further along on your journey, consider using the slam ball to progressive overload when you repeat an exercise. Different slam ball brands provide a greater range of weight increments to challenge your next full body work. Get a full body workout going with only a couple movements and a heavier slam ball. It’s worth the effort!!
The heavier sizes can be found in cross fit and strong man/woman gyms. And can be used to practice lifts, carrying and over shoulder walks and hoist and stack exercises. This will improve power, strength and work on conditioning
Using a weight ball is also nice to change up barbells, dumbbells routines or barbell plates. With 30lbs to 40lbs as a load and more repetitions you should be more than covered. If you never intend to throw or drop the equipment and concentrate on balance and stability the med ball is a great choice for you.
What weight should you start with?
Air on caution and always start with the lower end. Try different weight increments for a couple of exercises before moving on. Keep a log with your exercises and results to see if you are progressing and if you should go higher.
Believe me I get it, there is a lot of ego and comparing in the fitness community at gyms these days. And I’m the first one to admit that it’s very intimidating to start. Even if you are buying gear for your personal home gym, check ego at the door. It’s not worth getting injured.
Partner workout or flying solo?
Both types are great for partner or solo workouts. The rule of thumb here is intensity and safety. In my opinion, if you are thinking of doing high impact training, slam ball is the way to go. The “No-bounce” behaviour of the slam ball will prevent injuries for you and your partner.
If you are not sure
There is something to be said about trusting your gut feeling. This goes for exercising and buying your own equipment, as well as working out with borrowed equipment from a gym. Even when you know the difference and are well informed, if you are not sure about a certain exercise, or it doesn’t “feel” right stop. Don’t do it.
The last thing you want is to pick the wrong piece of equipment and tear it apart. The last thing you need is to turn a great workout into a cleaning session!
Conclusion
The choice between a slam ball or a medicine ball can make all the difference when it comes to achieving your fitness goals.
I have no doubt that you now understand the differences between these 2 popular weighted fitness balls better. It is still essential to consider your level, purpose and exercise type before you purchase or use either one. I assume you agree that It would be disastrous if you bought (or used) a ball that could easily break while executing particular movements.
The type of the medicine ball should match the intensity and requirement of your workouts. This is not only to protect the equipment from getting damaged, but also to make sure you stay safe. And last but not least, get lots of mileage out of your gear.
To summarise,
slam balls are best used for explosive and high impact exercises, such as overhead slams, lateral throws and squat throws. They are designed to be strong and durable, with no bounce back on impact. On the other hand, medicine balls are better suited for more static exercises and provide a great alternative to traditional weights. Try a medicine ball for your next set of V-ups, planks and push ups.
I hope this article has provided an insight into how both slam balls and medicine balls can be used to reach your fitness goals. And remember, when in doubt, always make sure you know what you can use the ball for before giving it a slam!
Continue your fitness adventure
Now that you know the difference, it’s time to choose the right piece of equipment for your workouts!
Until next time, and be well!!
If you enjoyed this article, and are curious about the wonderful world of weighted medicine balls, you might want to have a look at this article: What is a medicine ball and how can it benefit my workout? It’s a deep dive into the different types of weighted medicine ball.