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Medicine-Ball Slam Burpee

Slam your way to strength! This full-body exercise combines cardio and power for a challenging workout. Core-engaging and explosive!

The Medicine-Ball Slam Burpee is a compound exercise that mainly works the chest and back, with help from the core and triceps. You'll need: medicine ball.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Medicine Ball
Medicine Ball

Medicine-Ball Slam Burpee Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)

Secondary

Abdominals (rectus abdominis); Triceps (triceps brachii)

Medicine-Ball Slam Burpee Variations and Alternatives

How to do the Medicine-Ball Slam Burpee

  1. Start by standing straight, feet shoulder-width apart, holding a medicine ball with both hands.

  2. Raise the medicine ball above your head, extending your arms fully.

  3. Forcefully slam the medicine ball down to the ground in front of you as you bend your knees slightly and hinge at your hips.

  4. Immediately follow the ball slam by placing your hands on the ball and jumping back into a plank position, keeping your body in a straight line from head to heels.

  5. Perform a push-up on the medicine ball, ensuring your chest touches the ball.

  6. Jump your feet back towards the ball, landing in a squat position.

  7. Stand up and pick up the medicine ball, returning to the starting position.

  8. Repeat the sequence for a set number of repetitions or for a specific time period.

Make sure to keep a tight core throughout the exercise, and move with control, especially during the plyometric and slamming motions. Adjust the weight of the medicine ball according to your fitness level and be cautious when slamming the ball to avoid any rebound injuries. Always warm up before performing high-intensity exercises like this one.

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Medicine-Ball Slam Burpee FAQs

What muscles does the Medicine-Ball Slam Burpee work?

The Medicine-Ball Slam Burpee mainly works the chest and back, with help from the core and triceps. The main muscles are the pectoralis major and latissimus dorsi.

What equipment do you need for the Medicine-Ball Slam Burpee?

Medicine ball.

Is the Medicine-Ball Slam Burpee 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 Burpee go on?

It belongs on push day in a push/pull/legs routine.

What are some Medicine-Ball Slam Burpee variations and alternatives?

Similar exercises include the Battle-Rope Power Slam, Behind-Head Ball Slam, Bodyweight Front Slam and Burpee.

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