Med Ball Slam Burpee
The med ball slam burpee combines an explosive medicine ball slam with a full burpee to create a demanding full-body conditioning exercise. It targets the quads and glutes through the burpee squat pattern while also developing shoulder power and cardiovascular endurance.
How to do it
- Stand holding a medicine ball with both hands overhead.
- Slam the ball forcefully down to the ground, then immediately drop into a burpee.
- Place your hands on the ground, jump your feet back, and perform a push-up.
- Jump your feet forward, pick up the ball, and stand back up.
- Raise the ball overhead and repeat for the desired number of repetitions.
Form cues
- Keep your core tight when slamming the ball
- Land softly when jumping back into the push-up
- Maintain a flat back as you pick the ball up
- Drive through your heels to stand tall
Breathing: Inhale as you lower down into the burpee, exhale forcefully as you slam the ball and push up.
Common mistakes
- Rounding the lower back while picking up the medicine ball, which places unnecessary strain on the spine.
- Sinking into the lower back during the push-up phase, which reduces core stability and shoulder support.
- Rushing the movement and losing control of the ball, which can lead to unpredictable bounces and injury.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core, chest.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 seconds
Lose weight
3 sets x 8-10 reps, rest 60 seconds
Build muscle
3 sets x 6-8 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have wrist, shoulder, or lower back discomfort, choose a gentler option or ease off.
- If you experience sharp pain at any point, stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Is the med ball slam burpee suitable for absolute beginners?
Because it is an advanced, high-impact movement combining explosive slams and burpees, beginners should master standard bodyweight burpees and medicine ball slams separately first.
What should I do if my lower back hurts during the slam?
If you feel discomfort in your lower back, ease off, reduce your movement speed, or focus on hinging properly at the hips rather than rounding your spine.
How often can I include this exercise in my weekly routine?
Due to its high impact and full-body demand, 1 to 2 times a week is plenty for most people as part of a conditioning circuit.