Medicine Ball Slam
CoreStrengthBeginnerSlam ball
An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force.
How to do it
- Stand with feet shoulder-width apart, holding a slam ball in front of your hips.
- Lift the ball overhead by extending the hips and reaching tall.
- Forcefully slam the ball into the floor between your feet, crunching through the core.
- Catch the ball on the bounce or pick it up from the floor.
- Repeat for the recommended number of repetitions.
Tips
- Use a dead-bounce slam ball, not a traditional medicine ball — regular balls will bounce back into your face.
- Finish with the whole body — it is a full swing, not just an arm throw.
Muscles
Primary: Abs
Secondary: Glutes (max), Lats, Obliques
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