Medicine Ball Slam

Technique

The medicine ball slam is an explosive full-body movement in which a non-bouncing slam ball is lifted overhead and thrown hard into the floor in front of the feet. The power comes from rising onto the toes as the ball goes up, then driving it down with the lats and abs while hinging at the hips and bending the knees. It works well as conditioning or as a power exercise in low-rep sets, as long as each rep is thrown with full intent.

Steps

1. Stand with feet shoulder-width apart holding a slam ball at the chest
2. Lift the ball overhead, extending the body and rising onto the toes
3. Pull the ball down hard, bracing the abs and hinging at the hips
4. Throw the ball into the floor just in front of the feet, bending the knees
5. Squat down to pick it up with a flat back and repeat

Common mistakes

• Using a bouncy medicine ball that can rebound into the face
• Throwing with the arms only instead of the whole body
• Rounding the back when picking the ball up

Variations

• Rotational slam throwing the ball to the outside of one foot
• Kneeling slam to remove the leg drive
• Lateral slam alternating sides for the obliques

FAQ