How to do a Medicine Ball Slam

Authored by Fitbod

About Medicine Ball Slam

Sets Logged
282,321
Popularity Rank
485th
Difficulty
Beginner
Back Strength
43 mSCORE 47th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

A high-intensity, full-body exercise that uses the explosive power of slamming a medicine ball downward. This movement targets the arms, shoulders, core, and back, improving power, coordination, and cardiovascular fitness. It's more dynamic than traditional weightlifting, offering both strength and cardio benefits.

  1. Stand in an upright posture with your feet just outside shoulder-width apart and the medicine ball suspended overhead.
  2. Slightly flex your elbows and brace your midsection by breathing into your stomach and flexing your abdominal muscles.
  3. While keeping your torso rigid, quickly hinge your hips backward allowing your knees to flex in order to get the medicine ball moving downward.
  4. Once your elbows get to waist level, forcefully extend your elbows to slam the ball to the ground.
  5. Squat to pick the ball up and return to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    12.5
    lbs
    15
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight