Bosu Ball Kneeling Ball Slam
The bosu ball kneeling ball slam is a core and shoulder exercise that challenges stability while developing explosive upper body power. Performed kneeling on a bosu ball, it targets the shoulders and core with each slam, requiring significant balance and coordination.
How to do it
- Kneel on the dome side of a bosu ball, maintaining a stable upright position.
- Hold a medicine ball or slam ball with both hands overhead.
- Engage your core and slam the ball forcefully down in front of you.
- Retrieve the ball and return to the overhead starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your torso tall and core braced throughout the movement.
- Drive the ball overhead while maintaining your balance on the dome.
- Slam the ball downward using your upper body and core power.
- Retrieve the ball smoothly without losing your kneeling position.
Breathing: Inhale as you lift the ball overhead, and exhale forcefully as you slam it down.
Common mistakes
- Slumping your shoulders forward, which reduces upper back engagement and power.
- Losing your balance on the Bosu ball, which can strain your knees and lower back.
- Using only your arms instead of engaging your core for the slam.
Muscles worked
Primary: delts. Secondary: core, triceps, lats.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have knee discomfort on the dome, ease off or switch to a standing variation.
- If you feel lower back strain, reduce the weight of the ball or check your core engagement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise without a Bosu ball?
Yes, you can perform standard medicine ball slams standing up on solid ground if balancing on the Bosu ball is too challenging.
What should I do if I lose my balance?
Slow down your movement, focus on a fixed point ahead of you, and engage your core more tightly before lifting the ball.
How heavy should the ball be?
Choose a light to moderate slam ball that allows you to maintain control and good form throughout every repetition.