Medicine Ball Slam
- Beginner
- Functional
- Home
- Gym
The medicine ball slam starts with the ball held overhead, arms extended and core tight, before you drive it into the floor with full force. The explosive motion trains the abs, lats and front delts as one compound movement. Beginners use it in functional training, at home or in the gym, for reps as a main exercise or a finisher.
- Muscles
- Abs, Lats, Front delts
- Equipment
- Medicine ball
- Logged as
- Reps
How to
- Hold the ball overhead with your arms extended.
- Rise onto your toes, core tight.
- Slam the ball into the floor with full force.
- Catch or pick it up and go straight into the next rep.
Form cues
- Exhale sharply as the ball hits the floor.
- Hinge your hips, not your back, to retrieve it.
- Keep your feet planted through each slam.
Common mistakes
- Low back arches hard overhead. Keep your ribs down and core braced.
- Back rounds when picking the ball up. Hinge at your hips and keep your back flat.
- Ball's bounce catches you off guard. Stay balanced and ready before each slam.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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