Some people are unsure how to use different aqua based equipment. There are small, medium and large slosh balls available, and each of them can be loaded according to your own goals – from filling them with air to water or even iron shot*.

SMALL BALL

Out of the whole family, the small ball most closely mirrors a medicine ball. The main difference obviously being the sloshing water inside, which gives it an edge of its own. Unlike medicine balls however slosh balls are not so suited to being slammed into the ground…

The small ball is excellent for working on speed, power and conditioning. It adds a whole new dimension to explosive chest passes/throwing exercises &  jumping squats, as the instability makes you work that little bit harder. Also the fact that the ball is actually soft means that it is comfortable…

List of exercises

  • Swing to overhead squat.
  • Lunge with a twist
  • TGU (very hard)
  • Over head movements
  • Man maker complex
  • Great for jumping squat/lunges very comfortable
  • Throwing/ catching exercises- chest passing, woodchop throw and catch
  • Most medicine ball exercise work well

MEDIUM BALL

The medium ball is also great for power and conditioning. The medium ball bridges the gap between the small and large, the majority of exercises you can do with both the large and small work well with the medium ball. So it’s a great all-rounder. The medium ball goes up to 25 kgs. With throwing/ catching exercises you may need to catch the ball with your whole body and absorb the force with a squat not with your arms.

LARGE BALL

The large slosh ball reigns supreme in slosh-ercising, in all seriousness it is exponentially harder than the medium or small balls due to the increased size and of course weight. The large ball is more like an atlas stone then a medicine ball. The large ball goes up to 40 kgs and is therefore superb for strength, power and strength endurance.

The large ball goes up to 40 kgs, at the ironedge we have a ball that is filled with iron shot*, its weight is 55 kgs. Very hard work.

The load, speed of movement and duration will determine the main training effect. Slower movement (despite intending to move it fast), short duration exercises will mainly develop strength, faster movement with a short duration of the set will improve power and longer duration set is great for conditioning.

***Any of the balls can be loaded with iron shot as well as water to increase the load, but note that if you do this the warranty is void.

List exercises

  • Cleans
  • Squats
  • Lunges
  • Carries
  • Deadlifts
  • Shouldering
  • Floor press

Outlined below is intermediate program that heavily uses slosh balls, it would be ideal for grapplers or anyone looking to get into shape.

1. Snatch grip deadlift

5 set of 3-5 reps

2. Rolling complex/ lift and lunge

  • As many rounds as possible in 15 mins, the weight should heavy enough so you need around a 1:1 or 1:2 work to rest ratio.
  • Floor press
  • Push ups
  • knee deadlift
  • Lunge
  • Mountain climber or plank on ball (not shown in videos)

3. renegade rows

10 reps on each side, 2-4 sets

Session 2

1. Heavy Slosh ball power cleans

5 set of 3-5 reps

2. Modified Advanced slosh ball complex:

As many rounds as possible in 15 mins, the weight should be heavy enough so you need around a 1:2 or 1:3 work to rest ratio

5-10 squats (not cleans), bear hug grip walking lunge 10-20 rep, Carry bear hug grip 20m-30m, 5-10 Good mornings zercher grip

Same as in the video, but clean have been changed for squats.

3. Macebell swings or bear crawls with kettlebells

10 reps on each side with no rest, 2-4 sets

 Steve Maxwell demonstrating macebell swings

Session 3

1. Bear Hug Squats

12-20 reps 3

2. Man maker

As many rounds as possible in 15 mins, the weight should be heavy enough so you need around a 1:1 or 1:2 work to rest ratio

3. planks- front, side, other side

45-60 seconds each side.