Medicine Ball Slam

Abs, Obliques, LatsMedicine Ball

The medicine ball slam is a dynamic, high-power exercise for your abs, shoulders, and upper back. It teaches your full body to work as one explosive unit.

How to do it

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

2Reach the ball high overhead, fully extending your entire body.

3Aggressively drive through your core and arms to slam the ball into the floor, dropping into a slight squat.

4Catch the ball on the rebound or pick it up off the floor with a flat back.

5Reset at the top and repeat.

Common mistakes

Rounding your back when lifting the ball off the floor increases injury risk.

Throwing only with your arms without driving through your core reduces explosive power.

Slamming the ball too far forward or too close to your feet throws off your balance.

Breathing

Inhale deeply as you reach overhead. Exhale hard and fast as you slam the ball to the ground.

Make it harder or easier

To regress, use a lighter ball and slam with moderate force. To progress, use a heavier non-bounce slam ball or speed up your tempo.

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.