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