Medicine Ball Slam
A medicine ball is lifted overhead and slammed forcefully into the ground. It develops explosive power through the trunk and upper body and adds conditioning.
Primary muscles
- Lats (Latissimus Dorsi)
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Triceps
- Front Delts
- Glutes (Gluteus Maximus)
- Hip Flexors
- Cardiovascular System
- Sets
- 3–5
- Reps
- 8–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width holding a slam ball at the chest.
Raise the ball overhead, rising onto the balls of the feet and extending the body.
Drive the ball down hard in front of you, hinging at the hips and bending the knees.
Squat down with a flat back to pick up the ball.
Return to standing and repeat.
Breathing: Inhale as you lift the ball and exhale forcefully as you slam.
Coaching tips
Tall reach, hard slam
Use the whole body
Flat back on pickup
Common mistakes
Using only the arms
Rounding the back to pick up the ball
Slamming too far in front
Using a bouncy ball that rebounds into the face
Safety notes
Use a dead-bounce slam ball, not a rubber medicine ball that rebounds.
Keep your face away from the ball on impact.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.