Medicine-Ball Slam
Unleash power! Slam that medicine ball for a full-body workout that builds strength, burns calories, and boosts athleticism.
The Medicine-Ball Slam is a compound exercise that mainly works the core, quads and back, with help from the glutes & hips. You'll need: medicine ball.
Required Equipment
Medicine-Ball Slam Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Obliques; Glutes (gluteus maximus)
Medicine-Ball Slam Variations and Alternatives
How to do the Medicine-Ball Slam
Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
Inhale as you raise the medicine ball straight overhead, fully extending your body onto your toes.
Exhale sharply and use your entire body to forcefully slam the ball down onto the floor in front of you.
Squat down to catch or pick up the ball as it bounces back, maintaining a flat back and engaged core.
Return to the starting upright position and immediately prepare for the next repetition.
Medicine-Ball Slam FAQs
What muscles does the Medicine-Ball Slam work?
The Medicine-Ball Slam mainly works the core, quads and back, with help from the glutes & hips. The main muscles are the rectus abdominis, quadriceps femoris and latissimus dorsi.
What equipment do you need for the Medicine-Ball Slam?
Medicine ball.
Is the Medicine-Ball Slam a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Medicine-Ball Slam go on?
It belongs on push day in a push/pull/legs routine.
What are some Medicine-Ball Slam variations and alternatives?
Similar exercises include the Battle-Rope Power Slam, Behind-Head Ball Slam, Bodyweight Front Slam and Medicine-Ball Overhead Catch & Throw.
Training calculators
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