Medicine Ball Slam
The medicine ball slam is a high-intensity power exercise targeting the full body through an explosive overhead throwing motion. It builds power, cardiovascular conditioning, and core strength while serving as an effective stress-relief workout.
How to do it
- Stand with feet shoulder-width apart holding a medicine ball with both hands.
- Raise the ball overhead, extending your body fully.
- Explosively slam the ball into the floor as hard as possible.
- Catch the ball as it rebounds or pick it up from the floor.
- Return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your core braced tightly before lifting the ball.
- Extend fully onto your toes at the top of the motion.
- Drive the ball down using your whole body, not just your arms.
- Hinge at the hips slightly as you catch or pick up the ball.
Breathing: Inhale deeply as you raise the ball overhead, and exhale forcefully as you slam it down into the floor.
Common mistakes
- Rounding your lower back as you pick up the ball, which puts unnecessary stress on your spine.
- Using purely arm strength instead of your core and hips, reducing your power output.
- Losing grip control by not focusing on hand placement when catching the rebound.
Muscles worked
Primary: cardio. Secondary: abs, shoulders, upper legs.
Suggested sets & reps
Get fitter
3 sets of 10 to 12 reps, resting 60 seconds between sets
Lose weight
3 to 4 sets of 12 to 15 reps, resting 45 seconds between sets
Build muscle
3 sets of 8 to 10 reps with a heavier ball, resting 90 seconds between sets
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off the intensity and shorten your range of motion.
- If you have shoulder sensitivity, choose a lighter ball or a gentler regression.
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 kind of medicine ball should I use?
Use a non-bounce slam ball that weighs between 10 to 20 percent of your body weight so it does not bounce back unpredictably into your face.
Why do my shoulders feel tired so fast?
The shoulders work hard to lift the ball overhead and decelerate your arms, which builds endurance over time.
Can I do this exercise on a hard concrete floor?
It is best performed on a rubber gym floor or padded mat to protect your equipment and reduce joint impact.