Medicine Ball Slam
Powerful medicine ball throw to the ground from overhead to develop full-body power.
Medicine Ball Slam
The medicine ball slam is a full-body plyometric exercise that involves slamming a medicine ball to the ground with maximum force. This movement develops total body power by integrating lower limb extension, trunk stability, and arm projection force. It is a particularly effective exercise for stress release and developing athletic aggression.
Anatomy Targeted
The latissimus dorsi and abdominals are the primary drivers of the downward slamming motion. The deltoids and triceps guide and propel the ball. The hip flexors and abdominals (rectus abdominis) create trunk flexion. The quadriceps and glutes participate in the pickup squat and extension during the ascending movement. The erector spinae stabilize the spine.
Step-by-Step Execution
- Stand with feet shoulder-width apart, medicine ball (5 to 10 kg) in hand.
- Raise the ball overhead, fully extending your arms, rising onto your toes.
- Powerfully contract the abdominals and slam the ball to the ground in front of you with full force.
- Flex the hips and knees, following the downward movement.
- Drop into a squat to pick up the bouncing ball (or stationary ball depending on type).
- Rise to full extension and repeat.
Sets and Reps
4 sets of 10 reps. Rest 60 to 90 seconds between sets. Each slam must be performed with maximum intent.
Safety Warnings
- Use a slam ball (dead ball) that does not bounce unpredictably, or a classic medicine ball on a suitable surface.
- Keep your back straight when picking up the ball (squat technique, no rounding).
- Do not let the ball bounce toward your face.
- Impact-resistant floor surface (not fragile tile).
- Warm up shoulders, back, and abdominals before starting.
- Start with a light ball (5 kg) to master technique.
Progressions
- Level 1: Slam with light ball (3-5 kg), moderate tempo.
- Level 2: Slam with medium ball (6-8 kg), maximum power.
- Level 3: Slam with heavy ball (9-12 kg) or chained slams in a circuit.
- Level 4: Slam with jump (squat jump + slam in one movement) or rotational slam.
Target Audience
Accessible from beginner level with an appropriate ball. Versatile exercise for all athletes. Particularly effective for combat sport practitioners, CrossFitters, and team sport players. Excellent for metabolic conditioning and functional power.