Medicine ball slam - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Medicine ball slam

Step by step instructions, muscle activation and variants for the Medicine ball slam.

EasyCore

About this exercise

Is an explosive full-body exercise that involves lifting a medicine ball overhead and forcefully slamming it into the ground. It targets the core, shoulders, arms, and legs, while improving power and coordination."

How to Perform

  • Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest level.
  • Raise the medicine ball overhead, fully extending your arms, while keeping your core engaged.
  • Forcefully throw the ball down to the ground in front of you, using your entire body (core, shoulders, and arms) for power.
  • Pick up the ball, return to the starting position, and repeat for the desired number of reps.

    • Muscle Activation

    Primary
    Core
    Secondary
    AbsGlutesQuadricepsRear shouldersMiddle back

    Common Mistakes

    Common mistakes content is coming soon.

    About the Medicine ball slam

    The Medicine ball slam is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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