NORDIC LIFTING B0876J8JZ2 Dead Weight Slam Ball User Guide
- June 15, 2024
- NORDIC LIFTING
Table of Contents
NORDIC LIFTING B0876J8JZ2 Dead Weight Slam Ball
SLAM BALL EXERCISES GUIDE
ONE-ARM SLAM INSTRUCTIONS
- Start this exercise with a staggered stance – feet shoulder-width apart and knees slightly bent.
- With one hand, hold the ball directly over your head, fully extending your arm.
- Flex your shoulders and slam the ball into the floor as hard as you can.
- Retrieve the ball, and repeat step 1 until you reach your desired number of reps.
- Do the same number of repetitions on the other arm to complete one set of this exercise.
PUSH-UPS
- Start the exercise with a traditional push-up position.
- Rest your right hand on the slam ball; your left hand on the floor.
- Slowly lower your chest about an inch above the ground, and then press up until your arms are fully extended so that you’re in a full plank position.
- Repeat until you reach your desired number of reps.
- Do the same number of repetitions on the other arm to complete one set of this exercise.
Tip: If you find it difficult to do the full push-up version, you can modify this exercise by bringing your knees to the floor for more support.
CATCH AND OVERHEAD THROWBACK
- Stand at least 2 feet away from a wall with your feet shoulder-width apart. Hold the slam ball in your hands.
- Slowly extend the ball behind your head, and stretch your arms as far back as possible.
- Using all of your power, throw the ball forward against the wall. Pick up the ball from the floor, go back to your position in the first step.
- Repeat until you reach your desired number of reps.
Note: You can also do this with a partner. Have your partner throw the slam ball back to you.
OVERHEAD SLAM
- Stand straight with your feet shoulder-width apart. Holding the slam ball in your hands, extend it above your head.
- With all of your power, slam the ball downward.
- Immediately pick up the ball once it reaches the floor and repeat the routine until you reach your desired number of reps.
SAGITTAL PLANE LUNGE WITH OVERHEAD PRESS
- Stand upright, hold the slam ball in your hands at chest level.
- Lunge with your right leg forward.
- As you’re lunging on your leg, raise your arms to hold the ball over your head.
- Bring back the ball to chest level as you slowly go back into a standing position.
- Then repeat the same steps with your other leg. Alternate between your left and right legs until you reach your desired number of reps.
ONE-LEG DEADLIFT HIPS
- Start this exercise by standing with your feet hip-width apart, holding the slam ball in your hands.
- Lean forward and start shifting your weight on one leg while you start extending your other leg back.
- As you raise your other leg backward, your arms should be hanging down, holding the ball.
- Bring in your extended leg slowly and go back to the starting position.
- Repeat the exercise with your other leg. Alternate between your left and right legs until you reach your desired number of reps.
REVERSE WOOD CHOP SQUAT WAIST
- With both of your hands, hold the slam ball next to your right hip. Your feet should be hip-width apart and your knees should be slightly bent.
- Proceed to a squat position. Once you feel the ball near the outer part of your right ankle, stand up, rotate your torso and raise the ball diagonally until the ball is above your left shoulder.
- Return to the starting position and repeat the movement.
- Complete your desired number of reps first before doing the same steps on the other side.
ROTATIONAL THROW
- Stand with the side of your body facing the wall, your feet shoulder-width apart.
- Holding the slam ball in your hands, pull it as far back to the right side of your body, rotating your core.
- With power, throw the ball to the wall.
- Maintain your position during rotation.
- Pick up the ball, get back to your previous position, and continuously throw it back to the wall until you reach your desired number of reps.
- Then repeat the same steps on the other side of your body.
CRUNCH WITH BALL
- Lie flat on your back, bend your knees, and keep your feet flat on the ground. Hold the slam ball in your hands and extend your arms towards the ceiling.
- Crunch up by lifting your head, neck, shoulder blades and chest off the floor. While curling up, lift the ball overhead.
- Go back to the first step and repeat until you reach your desired number of reps.
BACKWARD THROW
- Start this exercise by standing several feet away from a wall or your fitness partner. Make sure your back is facing the wall or your partner.
- Squatting down, hold the slam ball in your hands between your legs.
- Forcefully extend your arms over your head, tossing the ball towards the wall or your partner.
- Pick up the ball or wait for your partner to catch the ball and roll it back to you. Repeat the exercise until you reach your desired number of reps.
SLAM BALL CLEANING GUIDE
THANK YOU FDR CHOOSING NORDIC LIFTING AS YOUR FITNESS PARTNER!
We want to help maximize your slam ball’s performance by ensuring that it’s in
perfect condition for a long time and making it look new even after using it
for years. That is why we’ve prepared this simple cleaning guideline for you
to follow.
Cleaning Material:
- A dry rag
- A bottle of pre-mixed rubbing alcohol and wintergreen oil
- A rag soaked in the abovementioned mixture
- Petroleum jelly
Cleaning Procedure
-
Soak your rag into the rubbing alcohol and wintergreen oil mixture and use it to clean the shell of your slam ball.
(Note: If you can’t find a bottle of pre-mixed rubbing alcohol and wintergreen oil, you can prepare the solution by mixing three parts of rubbing alcohol and one part of wintergreen oil.) -
Liberally apply petroleum jelly to the entire shell, especially on the valve area of the ball.
-
Wipe the excess off with a dry rag.
-
Clean your slam ball at least once a month.
AGAIN, THANK YOU FOR TRUSTING NORDIC LIFTING – YOUR PREMIUM WEIGHTLIFTING BRAND!
NOT TOTALLY SATISIFIED?
- If you are not satisfied for any reason, before leaving a negative feedback about our company or product, please do not hesitate to contact us at Support@Nordiclifting.com .
- Nordic Lifting stands by its products 100%. We want to ensure your complete satisfaction. We want you to get the best value possible, and we’re not happy until you’re happy.
- Thank you so much for being one of our highly valued customers – Team Nordic Lifting-
GET SOCIAL!
- Share with us on Facebook, Twitter and Instagram.
- When we’re not in the gym working out, we’re glued to the computer waiting for you to get social with us!
- You’re guaranteed to receive some of the praise and glory that us Vikings are known for!