Kneeling Ball Slam
The kneeling ball slam is an upper body power exercise performed from a kneeling position, removing lower body involvement to isolate the shoulders, core, and lats. It develops explosive pressing strength and core stability with each slam.
How to do it
- Kneel on both knees on a mat with your hips stacked over your knees.
- Hold a medicine ball or slam ball with both hands overhead.
- Engage your core and forcefully slam the ball straight down in front of you.
- Retrieve the ball and raise it back overhead.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hips stacked directly over your knees.
- Raise the ball overhead using a controlled motion.
- Engage your abdominal muscles before the descent.
- Forcefully drive the ball straight down in front of you.
Breathing: Inhale deeply as you lift the ball overhead, and exhale forcefully as you slam it down.
Common mistakes
- Using your lower body to bounce the ball down, which reduces upper body isolation and core engagement.
- Rounding your lower back while bringing the ball overhead, placing unnecessary stress on the spine.
- Choosing a ball that is too heavy, which ruins form and control during 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 × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder or wrist discomfort, ease off or choose a gentler option.
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
What if I feel this exercise in my lower back?
Lower back discomfort usually means your core is not fully braced or you are arching too much when lifting the ball. Reduce the weight of the ball and focus on keeping your ribs pulled down.
How often can I include kneeling ball slams in my routine?
You can safely perform this exercise 2 to 3 times per week as part of an upper body or power-focused workout routine.
Can I use a regular bouncy basketball?
No, you should always use a non-bounce medicine ball or slam ball to prevent unpredictable rebounds that could cause injury.