Differences Between Wall Ball, Slam Ball, and Medicine Ball
You might have seen different types of exercise balls lining up on the racks in your gym, and wonder how they differ from each other.
The three most common exercise balls are the slam ball, medicine ball, and wall ball. These three exercise balls have quite a few similarities; however, they differ in various aspects. Each exercise ball has a unique characteristic feature, and different types of exercises are performed using each type of exercise ball. So, how to choose a gym ball, and what are exercise balls good for? If you’re interested in buying some exercise balls for your home gym, you may want to know the differences between these three balls first.
Why Is It Important to Know the Differences Between Slam Ball, Wall Ball, and Medicine Ball?
If used incorrectly or for wrong exercises, the exercise ball can cause damage, split, or leak. Thus, it is essential to learn about the differences between these balls before you start using them!
Knowing the difference between these exercise balls is essential, especially for beginners. Otherwise, you may embarrass yourself by slamming the medicine ball, which should be used to lift, or you might be lifting the sand ball, which is better to be slammed on the ground.
Each different type of exercise ball is designed for use under certain conditions and certain types of exercises. This means each distinct kind of ball is unsuitable for other types of exercises that do not come under the scope of that particular exercise ball.
Now you know why it’s so important to know the differences between each exercise ball. It allows you to perform the correct exercise with the right kind of exercise balls.
What Are the Differences Between the Three Major Types of Exercise Balls?
So, if you want to know the exact difference between slam ball, medicine ball, and wall ball, this article will help you to have a comprehensive explanation; and you may patiently read till the end. Here we will list down all the differences between these types of exercise balls and help you understand the purpose of each ball.
After reading this article thoroughly, you will find it easier to decide which type of exercise ball is best for you and be able to use it effectively. Stay with us and read this helpful guide to discover all you need to know about exercise balls!
1. Slam Ball
What Is A Slam Ball?
A slam ball (also called a dead ball) is a sand-filled weighted ball designed to be lifted and slammed to the ground with minimal to no bounce effect. It is called a dead ball because it falls "flat" or "dead."
A slam ball has a durable reinforced rubber shell with a soft grippy outer surface, which can endure aggressive throwing. This grippy outer surface makes it easier for the exerciser to grasp and grip the ball and perform exercises efficiently.
Slam balls are the heaviest and most durable ones. These balls can withstand constant throwing on the ground. The no-rebound effect allows the user to throw it down as hard as possible without the ball bouncing back. The no-bounce effect of slam ball is because of the sand-like metal filings inside the ball.
Slam balls can be used for standard weight-lifting exercises. The exerciser can use this ball in place of free weights and for dynamic exercises which involve an improved cardiovascular aspect. In addition to that, slam balls are adequate for athletic training because they improve muscle mass, cardiovascular endurance, and hand-eye coordination. The most common exercises performed using slam balls are:
- Overhead slams
- Lateral throws
- Broad jump to passes
- Lateral throws
- Squat throws
Apart from the above, the most common type of exercise performed using a slam ball is the slam.
3 Simple Steps to Slam a Slam Ball
Step1: Lift the ball above your head with your feet roughly shoulder-width apart.
Tip: After you are in the start position, begin to squat down slightly to load some spring, and engage your cores and arms to get ready for the heavy throw.
Step2: Use your core and arms to straightly throw the ball on the ground with force.
Tip: Press your hips back and bend your knees to further power the slam. Exhale as you slam the ball down.
Step3: Perform a squat to pick up the ball
Tip: Don't bend your back too much to avoid injury. Use a lighter weight for movement learning. You may repeat this set of exercises 8-10 times for 2-3 rounds
What Are the Benefits of Slam Ball Training?
Performing slam exercise using slam balls improves cardiovascular fitness and strengthens shoulders, triceps, abs, glutes, quads, calves, and back. Slam balls can be used in replacement for free weights for performing various exercises such as squats & lunges; however, the most effective for slamming exercises.
2. Medicine Ball
What Is A Medicine Ball?
The Medicine ball offers a very little bounce. It is somewhat similar to basketball in appearance; however, it is much heavier than basketball. These balls (abbreviated as "med balls" or "MBs") are air-filled and have a strong, thick rubber shell that provides weight to the ball.
Medicine balls are available in a wide range of designs. You may find a few med balls that feature handles to make the gripping easier.
Medicine balls are primarily used for strength & conditioning training. These balls can be used for standard lifting exercises, functional training, and core work.
The most common medicine ball exercises are:
- V-ups
- Rolling push-ups
- Med ball planks
The Medicine ball is comparatively smaller than the wall ball, which comfortably grips in your hand. Hence, a medicine ball is ideal for doing partnered longer distance throws.
Some fun medicine ball workouts
Do Not Perform Slams Using Medicine Ball
This ball is not designed for slams. Performing slam exercises with the medicine ball can be dangerous because of the bounce the ball offers. You will end up splitting a medicine ball if you perform high power slam exercises using the medicine ball. That’s because the outer rubber shell is not designed to absorb the impact of a slam.
Doing functional training with a medicine ball prepares your body for movements you need to make in your daily life. One such functional exercise is the diagonal chop. Let's see how you can perform this exercise.
6 Steps to Performing Diagonal Chop
Step1. Stand with your feet facing towards the wall.
Step2. Hold the ball in your hands.
Step3. Move the ball above your head and diagonally.
Step4. Keep on rotating your hips so once face the wall.
Step5. Now move the ball diagonally to the opposite side of your body and close to the floor.
Step6. Once you complete your repetitions on one side, switch to the other.
Performing slam exercise using slam balls improves cardiovascular fitness and strengthens shoulders, triceps, abs, glutes, quads, calves, and back. Slam balls can be used in replacement for free weights for performing various exercises such as squats & lunges; however, the most effective for slamming exercises.
What Are the Benefits of Medicine Ball Training?
Medicine ball training can develop explosive power and build your body strength. It works your shoulders, triceps, glutes, back, and hamstrings.
3. Wall Ball
What Is A Wall Ball?
The name implies that these balls are used for exercises that use the walls in one way or the other. Wall balls are rubber granule and polyester fiber-filled, which provide a good bounce and excellent weight balance. Its outer part is a softer shell that perfectly absorbs the impact or power applied to the ball.
Wall balls can be of the size of a beach ball and range from 9lb to 33lb. The size of the wall ball is bigger than the medicine ball and the slam ball. The ball is perfect for developing explosive power when doing high-speed and powerful throws.
The most common exercises performed with wall balls are wall throws, wall squats & wall sit-ups.
The wall ball's best thing is that its larger diameter offers a greater air resistance. This means when the ball is light, you need to work harder to throw the ball faster and stronger.
The wall ball is best for performing;
· Side throws
· Over-head throws
· Crunch throws
· Improve coordination
Just like a medicine ball, a wall ball is not designed for use in ground slams. It is prone to split because of the short-distance impact of a slam. The rebound effect makes it unfit to use the wall ball for performing slam exercises.
What Are the Benefits of Wall Ball Training?
Wall ball training can improve your muscular endurance, and muscular power and strength when heavier loads are used. Wall balls can work your quads, glutes, hammies, abs, chest, shoulders, triceps, lats, and erectors.
Final Words
Wall Ball, Slam Ball, and Medicine Ball are designed for different functions. After reading this article, you may already make up your mind which type of ball you will choose. Grab your exercise ball and start doing sports outdoors!