How to do a Medicine Ball Slam
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Medicine Ball Slam
Target muscles worked
Instructions for Proper Form
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.
- Stand in an upright posture with your feet just outside shoulder-width apart and the medicine ball suspended overhead.
- Slightly flex your elbows and brace your midsection by breathing into your stomach and flexing your abdominal muscles.
- While keeping your torso rigid, quickly hinge your hips backward allowing your knees to flex in order to get the medicine ball moving downward.
- Once your elbows get to waist level, forcefully extend your elbows to slam the ball to the ground.
- Squat to pick the ball up and return to the starting position.
Weight & 1 Rep Max Calculator
Average Medicine Ball Slam standards by male, female, weight, age and height
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.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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