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Exercise guide
Medicine Ball Slam
An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force.
What this exercise works
- Muscles
- rectus abdominis · gluteus maximus · latissimus dorsi · obliques
- Goals
- power · endurance
- Equipment
- Slam ball
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart, holding a slam ball in front of your hips.
- Lift the ball overhead by extending the hips and reaching tall.
- Forcefully slam the ball into the floor between your feet, crunching through the core.
- Catch the ball on the bounce or pick it up from the floor.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Use a dead-bounce slam ball, not a traditional medicine ball — regular balls will bounce back into your face.
- Finish with the whole body — it is a full swing, not just an arm throw.