Wall Balls and Slam Balls by SQMIZE®
Your key to explosive strength and endurance
Unleash your full power with slam balls and wall balls! These versatile training tools take your workout to the next level – increase your strength, endurance and explosiveness in every session. Are you ready to exceed your fitness goals? Let's slam and wall it!
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Benefits of training with wall balls and slam balls
Wall and slam balls – game changers in functional training. Combining strength, explosiveness and endurance, they are ideal for your full body workout. The balls offer you endless training exercises that support every strength training for different muscle groups without exception.
These are the advantages of training with wall & small balls:
- Functional training: Thanks to the balls' natural movements, you will improve your strength, coordination and stability. They are also ideal for throwing and catching exercises.
- Versatile: Whether in your own four walls, in the gym, indoors or outdoors, SQMIZE® wall and small balls can be used flexibly and enable you to take a comprehensive and varied approach to training that covers all levels of your fitness.
- Effective full-body workout: The balls are particularly popular with cross-fit athletes. They offer an easy way to perform both fast movements and to train maximum strength and throwing power.
- Easy to use: Our slam and wall balls are easy to use and therefore suitable for all fitness levels. Thanks to their non-slip outer skin, they are particularly grippy and safe to hold.
Walls Balls and Slam Balls from SQMIZE®
The Wall and Small Balls from SQMIZE® impress with their first-class features, making them a real must-have for your workout. Made of high-quality material, the balls are highly durable and comfortable. They are grippy and retain their shape well, ensuring a secure hold during exercises.
These are further properties of our slam and wall balls:
- Robust outer material: the outer material of the wall and slam balls from SQMIZE® is made of PVC (polyvinyl chloride) – a robust and durable material that is resistant to wear, scratches and cracks. The material is also water-repellent and non-slip – so moisture doesn't stand a chance.
- High-quality feel: the slam and wall balls impress with their good shape stability, optimally even weight distribution and balanced softness, which is due to a sand mixture as filling. The outer material of the wall balls is reinforced by double-stitched nylon threads.
- Different weight classes: We have three different weight classes of Wall Balls – you can choose from balls weighing 4-9 kg, which all have the same diameter of Ø 36cm. The Slam Balls are available in 11 different weight classes, from 3-70 kg, we have something for every training load and intensity.
- No-bounce function: Our slam balls have a no-bounce function – they don't bounce back, which makes them perfect for high-intensity fitness exercises. Because they don't bounce, slam balls are also known as D-balls or dead balls.
By the way: With additional fitness accessories, you can customize your training and get the most out of yourself!
Training exercises with wall balls and slam balls
We have put together a series of training exercises for you to get the most out of your workout with slam and wall balls.
Here is a selection of training exercises:
- Power Cross Chop: Stand with your feet shoulder-width apart and hold the slam or wall ball with both hands over your shoulder. Now swing the ball down diagonally in front of your body. This is best done by turning your hips and shoulders to the opposite side. Now repeat the movement by swinging the ball diagonally to the other side. This exercise is designed to strengthen the entire core, improve explosive strength and train coordination.
- Figure-8-Scoop: Stand with your feet shoulder-width apart and hold the wall or slam ball in front of you with both hands. Now perform the ball in a figure-8 motion at chest height, first moving it down to the right and then to the left. Make sure your movements are controlled and fluid. At the end, throw the medicine ball against the wall and repeat the exercise as many times as you like.
- (Wall Ball) Burpees: Hold the wall ball in both hands in front of your chest, feet shoulder-width apart. Now lower your body into a deep squat and place the ball on the floor. Then jump backwards with your feet so that you end up in a push-up position. After that, jump your feet back into a squat position while picking up the wall ball again. Now jump up and stretch the ball above your head. Return to the starting position and repeat. Alternatively, you can do the exercise in front of a wall and throw the ball against the wall while jumping and then catch it again.
- Squat to Press: Stand upright with your feet shoulder-width apart and hold the wall ball in front of your chest. Now lower your body into a deep squat until your thighs are parallel to the floor. As you straighten up, push the wall ball powerfully up against a wall at eye level or slightly above. Catch the ball as you return to the squat position. Repeat the movement smoothly and without a break.
- Ball slams: Stand with your feet shoulder-width apart and hold the slam ball above your head with your arms stretched out. Use your body strength to slam the ball to the ground with maximum force. Make sure to keep your knees slightly bent and your hips moving. Crouch down to pick up the ball. Keep your back straight and bend your knees. Stand up, bring the slam ball back over your head and repeat the sequence without a break.
- Ball over the shoulder: The slam ball is next to you. Pick up the ball with both hands and throw it over your left shoulder and then over your right shoulder. Then repeat the sequence.
- Slam burpees: You start standing and hold the slam ball above your head with your arms straight. Now jump up and throw the ball on the floor in front of you. The ball should come to rest about a meter in front of you. As with the classic burpee, you now go into the push-up position. As you go up, grab the slam ball and go back up to the starting position.
Good to know: With a plyo box, training exercises can be further intensified. You can challenge yourself further by increasing the height of throws when training with wall balls or adding movement dynamics to exercises with slam balls.
The right technique for a successful full-body workout
When performing the exercises, the right technique is crucial for effective training and to avoid injuries. Precise movement and body control are the key to an optimal training experience.
The right weight is also crucial for an effective full-body workout. Beginners should start with 3-4 kg, while advanced athletes can ideally train with 6 kg or more. Male athletes start with 6 kg and can increase to 9 kg or more as they become more advanced.
For slam balls, the choice of weight depends on the particular exercise. Experts recommend that advanced users of a 9 kg wall ball use a slam ball weighing around 12-15 kg. For slam burpees, a maximum of 10 kg is possible because it is a high-intensity exercise.
FAQ: Frequently asked questions about wall balls and slam balls
What exercises can I do with a slam ball?
A slam ball can be used for a wide range of exercises for the entire body. Ball slams, slam burpees and ball over the shoulder are effective training exercises.
What muscle groups are targeted by wall ball and slam ball exercises?
When training with wall and slam balls, the front thighs (quadriceps), the back thigh muscles (hamstrings) and the inner thigh muscles and the buttock muscle (gluteus) are intensively used. In addition, the calves, back, legs, core and abdominal muscles actively participate.
How are wall balls different from slam balls?
Wall balls and slam balls differ in how they are performed and where they are used. Wall balls are designed to be thrown against a wall from a squat position, which works the legs and upper body. Slam balls, on the other hand, are explosively slammed to the ground and are aimed at building strength and stability in the arms, shoulders and core. Wall balls combine endurance and coordination, while slam balls develop explosive power.
What are the most common mistakes made when training with wall balls and slam balls?
The most common mistakes made when training with wall and slam balls are poor posture and a lack of control. When performing wall balls, the correct technique is often neglected, resulting in a poor squat position. When performing slam balls, many tend to rush the movement, which causes them to lose control of the ball. These mistakes can reduce the effectiveness of the exercises and increase the risk of injury.