As discussed in our “Setting up a Home gym”, the type of equipment you buy will largely be determined by the type of program you’re on. Over the next few articles, we will be discussing some commonly used pieces of equipment that are likely to turn up in your program. Two of these are slamballs and sandbags.
They are a useful tool for aerobic capacity work and are also great for challenging the posterior chain under fatigue (such as when one is doing a large amount of the classic “slamball” exercise). This is highlighted by the demand for keeping the back in a neutral position over workouts with many reps. In addition, as its body is lower to the ground than a barbell, keeping the back neutral is often more difficult than doing so when cycling a bar.
Slamballs can also be a great tool for helping to develop power through many single or double arm push and drive exercises as well as fast rotational exercises (i.e throwing the slamball against a wall with an emphasis on explosiveness throughout the movement). The extra weight of the ball will force the athlete to recruit more muscle fibres to generate an adequate amount of speed. These kinds of movements will be more commonly seen in training for sports involving throwing such as Waterpolo, NRL and Cricket. But that doesn’t mean that they wouldn’t have a place in a more generalised program!
Slamballs are also extremely portable, so they also make a wonderful travel companion! The weight of the slamball you buy is dependent on the style of your program as well as your strength levels, so make sure you take those factors into consideration before you purchase one or a few.
These multi-faceted weapons are often overlooked as they can be viewed as messy and perhaps an unnecessary purchase. However, Again Faster sandbags are very well made and give you great value for money, not to mention that sandbags are an extremely versatile tool and should not be ignored. So, what can they be used for?