Boost Your Shooting Performance with Slam Ball Carries

By Nick LaPlant

If you’re looking to up your game in shooting sports like PRS or F-Class, adding slam ball carries to your training can make a noticeable difference. This straightforward exercise not only builds strength but also enhances stability and control—key components for any shooter.

Why Slam Ball Carries Matter for Different Shooting Disciplines

PRS (Precision Rifle Series): Positional Stability

PRS competitions often require shooting from unconventional positions—think barricades, kneeling, or prone. Having a solid core helps maintain a steady aim. Slam ball carries engage your core muscles, improving your ability to stabilize the rifle in these challenging positions.

F-Class: Endurance for Long Sessions

In F-Class, shooters fire numerous rounds from a prone position, demanding sustained stability and endurance. Carrying a slam ball strengthens your core and upper body, helping you maintain a consistent shooting position throughout lengthy matches.

How to Do a Slam Ball Carry

Performing a slam ball carry is simple:

1. Pick Your Ball – Choose a slam ball that challenges you but doesn’t compromise form. Starting with a 20–30 lb ball is recommended for beginners.

2. Lift Properly –

   • Stand with feet shoulder-width apart, squat down, and place hands on either side of the ball.

   • Keep your back straight and core engaged.

   • In one motion, pull the ball off the ground, creating momentum with the legs and hips, finishing by pulling the ball up to the high portion of the chest.

3. Start Walking –

   • Stand up and begin walking forward, maintaining good posture.

   • Keep the ball on the chest and engage your core throughout the movement.

   • Fight the body’s urge to allow the hips to shift and the torso to lean back.

4. Set Down Safely – When you’ve reached your distance or time goal, drop the ball safely, avoiding your feet.

   
   

Progressing Your Slam Ball Carries

To build strength and endurance, gradually increase the difficulty:

• Start Easy – Use a lighter ball (20–30 lbs) and carry it for 10–20 yards. Do 2–3 sets with rest in between.

• Increase Challenge – As you get comfortable, move up to a heavier ball (40–50 lbs) and extend your carrying distance or time.

• Push Further – For advanced training, use a 60+ lb ball and tackle longer distances or add more sets. You can even incorporate this position into other movements like slam ball squats and lunges, or try the slam ball carry position coupled with a Cossack squat.

  
  

Final Thoughts

Incorporating slam ball carries into your routine is a practical way to enhance the physical aspects of shooting sports. This exercise targets the muscles that contribute to stability, endurance, and recoil control, directly impacting your performance in PRS and F-Class competitions.

Start with manageable weights, focus on form, and progressively challenge yourself to reap the benefits.

Get after it!

Find Nick Here Or click on photo

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