Medicine Ball Slam
Medicine ball, lats and abdominals
The medicine ball slam lifts a ball overhead and throws it down into the floor as hard as you can. It trains the lats and abdominals for power, with the glutes and shoulders helping. It suits anyone who wants hard conditioning with a simple move.
Setting up
- Use a slam ball that does not bounce.
- Stand with the feet shoulder width apart, holding the ball at the chest.
How to do a medicine ball slam
- Lift the ball overhead, rising onto the toes.
- Throw it down into the floor in front of the feet with the whole body.
- Bend the knees and hips as the ball lands.
- Squat to pick it up with a flat back.
- Stand and go again.
Breathing. Breathe in as you lift the ball and breathe out hard as you slam it.
Muscles worked
- Mainly
- Lats and abdominals
- Also
- Glutes, front delts and triceps
Common mistakes
- Rounding the back to pick it up. A flat back lifts better, so squat to the ball.
- Throwing with the arms only. The trunk and lats should drive it down, so slam with the whole body.
- Using a bouncy ball. A bouncing ball comes back at you, so use a dead slam ball.
Guide
Guide
Guide
Guide