SPRI SLAM BALL User Manual

Start: Grasp ball and extend
arms overhead, stand with
feet shoulder-width apart,
straighten legs, arch low
back slightly with chest
high and eyes looking
straight ahead.
Finish: Bend legs and push
hips backward while quickly
pushing arms down toward
floor and releasing ball in
front of body. Catch ball,
return to start position and
repeat in a continuous up
and down pattern.
Start: Grasp ball and
extend arms directly below
shoulders in front of body,
stand with feet shoulder-
width apart, bend legs with
knees over feet, hinge
slightly forward at the hips
with chest high and eyes
looking straight ahead.
Finish: Quickly extend legs,
push hips forward, point toes
toward the floor and jump
straight upward while lifting
arms up and forward above
the shoulders. Push arms
down quickly while in the air,
release ball, land on balls of
feet and bend knees. Catch
ball, return to start position
and repeat in a continuous
up and down pattern.
OVERHEAD FRONT SLAM
Start: Grasp ball and extend
arms overhead, stand with
feet shoulder-width apart,
straighten legs, arch low
back slightly with chest
high and eyes looking
straight ahead.
Finish: Bend legs, push
hips backward, pivot legs
and rotate body in the
same direction while quickly
pushing arms down toward
floor and releasing ball along
side of body. Catch ball,
return to start position and
repeat in a continuous up/
down side to side pattern.
OVERHEAD SIDE SLAM SQUAT JUMP FRONT SLAM
*USE SLAM BALL ON CEMENT OR MASONRY WALLS.
Conventional wood/drywall walls will be damaged.
Before beginning this or any other exercise
program, you should always consult with
your doctor or physician.
SLAM BALL
• Warm up before each session, and perform each selected
exercise 3–5 times without the Slam Ball.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise selected in a smooth and
controlled manner.
• When applicable, perform an equal number of exercise
repetitions in each direction to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions with proper form,
increase rest time between exercise sets or select a Slam
Ball that provides a lesser amount of resistance.
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise
sets or select a Slam Ball that provides a greater amount
of resistance.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each Slam Ball
exercise session.
EXERCISE GUIDE
www.spri.com

SPRI SLAM BALL Specifications

General

Brand	SPRI
Model	SLAM BALL
Category	Fitness Equipment
Language	English

Summary

Overhead Front Slam

Overhead Front Slam - Start

Grasp ball, extend arms overhead, stand with feet shoulder-width apart, straighten legs, arch back slightly.

Overhead Front Slam - Finish

Bend legs, push hips back, push arms down toward floor, release ball. Catch, return to start.

Overhead Side Slam

Overhead Side Slam - Start

Grasp ball, extend arms overhead, stand feet shoulder-width apart, straighten legs, arch back slightly.

Overhead Side Slam - Finish

Bend legs, push hips back, pivot, rotate body, push arms down toward floor. Catch, return to start.

Squat Jump Front Slam

Squat Jump Front Slam - Start

Grasp ball, extend arms below shoulders, stand feet shoulder-width apart, bend legs, hinge forward.

Squat Jump Front Slam - Finish

Extend legs, push hips forward, jump upward, push arms down, release ball. Land, catch, return.

Underhand Wall Slam

Underhand Wall Slam - Start

Grasp ball, extend arms between legs, face wall, feet shoulder-width apart, bend legs, hinge forward.

Underhand Wall Slam - Finish

Extend legs, push hips forward, lift arms up and forward. Release, catch ball, return to start.

Overhead Wall Slam

Overhead Wall Slam - Start

Grasp ball, extend arms overhead, stand, face wall, feet shoulder-width apart, straighten legs.

Overhead Wall Slam - Finish

Bend legs, push hips back, push arms down in front of body. Release, catch ball, return to start.

Side Wall Slam

Side Wall Slam - Start

Grasp ball, extend arms across body, stand with shoulder facing wall, bend legs, rotate body away.

Side Wall Slam - Finish

Pivot back leg, rotate trunk and body toward wall, push arms across. Release, catch ball.