How to do a Medicine Ball Slam
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Medicine Ball Slam
Workouts with 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.
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