Medicine Ball Slam tutorial
The medicine ball slam is an explosive movement in which the ball is raised overhead and slammed into the floor with full force. It works the abs, shoulders, back and legs together, raises the heart rate, and fits well into interval training; beginners can do it with a light ball.
How to perform
- Stand with feet shoulder-width apart holding a no-bounce slam ball in front of you.
- Raise the ball overhead and extend slightly onto your toes.
- Contract your abs hard to slam the ball into the floor in front of your feet.
- Push your hips back and bend your knees as you slam.
- Squat down with a flat back to pick up the ball.
- Stand up and immediately start the next rep.
Breathing: Inhale as you lift the ball overhead and exhale forcefully as you slam it.
Key tips
- Generate force from the whole body, not just the arms.
- Use a dedicated slam ball that doesn't bounce.
- Keep your back flat when picking the ball up.
Common mistakes
- Using a bouncy ball that rebounds toward the face
- Rounding the back when picking up the ball
- Slamming the ball too far forward and losing balance
Safety: People with back pain or shoulder issues should use a light ball with less range, or slam from chest height instead.
Full bodyPrimary muscle
Medicine ballEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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