How to Do Medicine Ball Slam: Step by Step
- Lift ball overhead with extended arms
- Slam ball into ground with full-body force
- Hinge at hips and crunch core as you slam
- Catch the bounce (or pick up) and repeat
Common Mistakes to Avoid
- Throwing with arms only — use the whole body
- Not following through with the hips
- Using a ball that bounces too high and hitting yourself
Medicine Ball Slam Tips
- Use a dead ball (no bounce) for true slams, or a bouncy ball for catch-and-slam rhythm
- This is a power exercise — every rep should be max effort
- Great for stress relief — slam your frustrations into the floor
- 10-15 reps will spike your heart rate faster than almost any other exercise
Muscles Worked
coreshouldersbackquads
Equipment
medicine ball
Tracking
Count reps