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Medicine Ball Slams


Medicine Ball Slams
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear

Medicine ball 

Fitness Level




Power Move 

Explosive throw 

Target Muscles: Full-Body

Medicine Ball Slams Overview

Medicine ball slams are a perfect exercise for your entire upper body strength. Adding medicine ball slams to the workout routine helps improve overall athletic performance, cardiovascular health, and core strength.

In this exercise, you have to throw a ball to the ground, working on your arms perfectly. With that, you need to engage your lower body and core, so it is a full-body exercise. Slams are a perfect exercise to include in your high-intensity interval training.

It is important to work on your full-body strength first before getting into the exercise. If you have any injury, avoid doing it. It would help if you also had a medicine ball or a slam ball to do the exercise.

How to Do It

  1. Stand with your feet shoulder-width apart. Give a slight bend to your knees and hips. Engage your core and keep your shoulder back squeezed together.
  2. Squat lightly to load the spring. Inhale and in one powerful motion, press your heels to rise on the balls of your feet. Extend your knees and hips and swing your arms while lifting the ball overhead.
  3. The ball should be straight, and your arms completely extended and straight.
  4. Avoid leaning back and keep your body in one straight line.
  5. Using your core and arms, slam the ball to the floor between your feet with maximum force. Exhale while you slam the ball.
  6. Squat to pick the ball from the floor and move to the next slam using your calves, glutes, and hamstrings to rise.
  7. Come on the balls of your feet while you lift the ball overhead.

Medicine Ball Slams Tips

  1. Use your entire body to do the exercise. Do not consider it an upper-body exercise.
  2. Avoid weak throwing of the balls. Throw it with maximum force.
  3. Make sure to use a safe ball for the exercise that does not bounce back. Also, check the weight of the ball.

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