Medicine Ball Slam.

How to do it.

1. Step 01

   Stand holding a medicine ball with both hands

2. Step 02

   Reach the ball overhead and extend the body

3. Step 03

   Forcefully slam the ball to the floor

4. Step 04

   Hinge and follow through with the torso

5. Step 05

   Catch the ball on the bounce or pick it up

6. Step 06

   Reset and repeat each rep explosively

Pro cues.

• Drive the slam with the whole torso

• Use a non-bounce slam ball

• Keep the core braced on every rep

Questions, answered.

What is the Medicine Ball Slam?

Explosive overhead slam that trains the core and builds power.

What muscles does the Medicine Ball Slam work?

The Medicine Ball Slam primarily works your rectus abdominis. It also recruits your lats and shoulders as secondary movers.

What equipment do I need for the Medicine Ball Slam?

You need a medicine ball to perform the Medicine Ball Slam.

How many sets and reps should I do for the Medicine Ball Slam?

A typical prescription for the Medicine Ball Slam is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Medicine Ball Slam good for beginners?

Yes. The Medicine Ball Slam is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.