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What Are Medicine Ball Slams?
Medicine ball slams are a dynamic, explosive exercise that involves lifting a medicine ball overhead and forcefully slamming it to the ground. The movement trains the body in triple extension (hips, knees, and ankles) and builds power, coordination, and core stability.

Unlike many traditional weight training exercises, med ball slams focus on speed and intent, making them ideal for metabolic conditioning and athletic power development.

“Ballistic resistance training like medicine ball throws and slams improves rate of force development and enhances functional power output.” — Cormie et al., Sports Medicine

Benefits of Medicine Ball Slams
Full-Body Power Development
Slams recruit the entire kinetic chain, building force production from your legs through your core and upper body.

Core Strength & Stability
Each slam challenges the core to resist rotation and flexion, improving dynamic stability and midline control.

Fat Burning & Conditioning
Med ball slams spike your heart rate, making them a great addition to HIIT workouts or metabolic circuits for fat loss.

Coordination and Athleticism
Improve timing, rhythm, and explosive control, which are essential for sprinting, jumping, and changing direction.

Low Equipment, High Impact
All you need is a durable med ball and floor space, making this an accessible movement for all fitness levels.

“Slam variations can be programmed for power, metabolic conditioning, or movement quality, depending on the tempo and intent.” — Lauder et al., Journal of Strength and Conditioning Research

Muscles Worked During Medicine Ball Slams

Muscle Group Role in Movement
Glutes & Hamstrings Hip drive and triple extension
Quadriceps Knee extension and squat positioning
Core (abs, obliques) Bracing and deceleration
Lats & Upper Back Pulling and control of slam
Shoulders & Triceps Overhead lift and explosive slam
Forearms & Grip Stabilizing the ball through reps
How to Perform a Medicine Ball Slam
Step-by-Step Guide
Start Position: Stand tall with feet shoulder-width apart, holding a slam ball in front of you.

Lift Overhead: Extend your arms and raise the ball overhead in one powerful motion, rising onto your toes.

Slam with Force: Engage your core and drive the ball down into the ground using your whole body, snapping through the hips.

Catch & Repeat: Pick the ball up immediately (if it bounces, catch on the rebound), and reset into starting position.

Pro Tips
Use a non-bounce slam ball for control and safety.

Exhale forcefully as you slam the ball to activate the core.

Keep your back straight and avoid rounding the spine on the pickup.

Adjust tempo depending on whether you’re training for power or endurance.

Sample Med Ball Slam Workout
Here’s a standalone medicine ball slam conditioning circuit or a finisher you can add to any strength day.


Exercise Sets Reps/Time Focus
Overhead Med Ball Slam 4 12–15 reps Full-body explosive power
Slam-to-Sprawl Combo 3 30 sec on/off Conditioning
Lateral Med Ball Slam (side-to-side) 3 10/side Oblique/core activation
Squat + Slam 3 12–15 reps Quad and glute engagement
Med Ball Rotational Throw (if space allows) 3 10/side Power and coordination
Rest: 45–60 seconds between sets.
Finisher Option: Max reps in 60 seconds of slams.