Medicine Ball Slams

core, lats, shouldersMedicine Ball

A dynamic, explosive exercise that builds power in your shoulders, back, and core. It conditions full-body coordination without heavy axial loading on your spine.

How to do it

1Stand tall with your feet shoulder-width apart, holding a medicine ball with both hands in front of you.

2Reach the ball overhead on extended arms, stretching tall through your entire body.

3Explosively throw the ball down into the floor directly in front of you using your core and arms.

4Catch the ball on the bounce or scoop it up from the floor with a flat back through a light squat.

5Reset the ball overhead and immediately repeat the movement.

Common mistakes

Arching your lower back excessively when reaching overhead, overloading your lumbar spine.

Rounding your back when throwing or picking the ball up off the floor.

Throwing strictly with arm strength without engaging your core muscles.

Breathing

Inhale as you reach the ball overhead, and exhale hard as you slam it into the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.