Pump Up Your Shoulders With This Slam Ball Complex

If you do any type of plyo workouts, moves like squat slams probably already make an appearance in your routine. But combining them with shoulder presses, like trainer Paul Sklar, C.S.C.S does in a recent two-move workout posted to Instagram, can add an entirely different strength element to your training session.

For this workout you’ll alternate between squat slams and strict presses using the slam ball as your weight. You’ll do only one ball slam at a time—but you’ll move up an ascending ladder with the strict press, starting with two presses working your way up to ten. So you’ll do one squat slam, two presses. Then one squat slam, three presses, and so on.

“[It’s a] relatively light high intensity metabolic finisher,” Sklar writes in the caption.

To begin, grab a slam ball. Sklar’s using a 20-pounder, but the objective is to complete the workout with proper form, so don’t hesitate to go lighter.

For the squat slams, start with your feet shoulder-width apart and a slight bend in your knees. Create tension in your core by engaging your abs and squeezing your glutes. Lift the ball overhead, then explode downwards to send the ball into the ground while bending your legs and sitting into a squat. Check out this guide for more tips on how to complete the slam.

Pick the slam ball back up, immediately moving into the strict press. When you press the ball overhead, the goal is to fully lock out your arms. Avoid the temptation to press the ball out in front of your body. Draw your shoulder blades together at the top of each rep so that your wrists are stacked over your shoulders.

From the top of the last press rep, Sklar returns the ball to the ground with a squat slam to start the next set. Do the same to crank up the workout’s intensity.

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