Medicine Ball Slams: Full-Body Technique Guide and Video
Most of the time, when you’re in the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control, moving your body evenly and with intention.
Medicine ball slams are a different story. This explosive exercise, popular in high-intensity interval training (HIIT) and functional fitness programs, is about power and speed.
When done correctly, medicine ball slams offer a surefire way to build strength and coordination. In this guide, we’re explaining how to do them—and why you should.
Why Do Medicine Ball Slams?
The medicine ball slam is a powerhouse exercise that engages the shoulders, legs, and core. Overhead medicine ball slams are a kind of plyometric exercise, a category of workouts that leverages fast, intense movements to build power, boost reaction time, and improve strength.
Med ball slams are ultra-convenient since you only need a medicine ball and a few feet of space. Aside from the accessibility, overhead slams are well-loved for other reasons. Gym-goers often perform medicine ball slams because they:
- Condition your entire body – It may look like medicine ball slams only work on your arms. But this dynamic exercise targets your lower body and core as well. From your upper back down to your hamstrings, nearly every muscle group is engaged.
- Improve your cardio endurance – The speed and movement involved in med ball slams make your heart rate faster, especially if you do multiple reps in a row. That means your heart muscle is also getting a workout. The more you do high-intensity activities like slams, the more blood your heart can send to your lungs and muscles.
- Increase coordination – Because med ball slams offer a full-body workout, performing them can enhance your overall coordination and balance (since all your muscles have to work together for rotational power).
A Step-by-Step Training Guide to Medicine Ball Slams
Have we convinced you to add medicine ball slams to your workout routine? Perfect. The next step is to learn how to perform this dynamic exercise properly.
Here’s how to do a medicine ball slam:
- Step 1: Select a medicine ball – Whether you’re training at a gym or at home, your medicine ball slams start with the right medicine ball. You’ll want to choose a soft, non-bouncing ball that won’t rebound when it hits the ground. As for weight, look for a relatively light load. We suggest starting with a 5- or 10-pound ball, then working your way up.
- Step 2: Set up your stance – Bring your ball to an open space in the gym and set it down in front of you. Standing behind the medicine ball, position your feet slightly wider than shoulder-width apart.
- Step 3: Lift the ball overhead – Bend at the knees to pick up the ball, then bring it above your head in a fluid motion. Your palms should face inward, and your arms should be straight (but not locked at the elbows).
- Step 4: Slam the ball to the ground – Engage your core, then send your butt backward as you send the medicine ball forcefully to the ground. After the ball leaves your grasp, follow through so your arms swing past your body and your hands point behind you.
- Step 5: Pick up the ball and repeat – Grab the ball and start over from step 3 for as many reps as you’d like. We recommend doing 5–10 repetitions per set, but you can personalize your workout based on your goals and fitness level.
Safety Precautions: Proper Technique to Avoid Injuries During a Session
Because medicine ball slams are a full-body, high-intensity workout, there’s potential for injury. Follow these tips to stay safe.
Start With a Warm-Up
We always recommend easing into a workout, but a warm-up is especially important when doing med ball slams. Spending even ten minutes warming up can greatly reduce the chance of injury.
Before you grab a medicine ball, perform a series of warm-up exercises like the example below:
- Five minutes of full-body stretches
- One minute of arm circles
- 10 lunges on each side
- 10 squats
- 10 jumping jacks
Maintain Proper Posture
Improper posture can result in injuries to the spine or legs. So, as you lift the medicine ball, keep your back straight and bend your knees slightly.
Keep Your Elbows Bent
When you bring the ball overhead, take care not to lock your elbows. A micro-bend at the elbow reduces the possibility of a strain.
Tips for Beginners
New to medicine ball slams? No problem. Just keep this advice in mind:
- Start small and slow – At first, focus on controlling your movements. If you can, do your med ball slams in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.
- Throw as hard as you can – While every part of the exercise will give you a workout, the crux of the medicine ball slam is, well, the slam. When you hurl the ball to the ground, do so with as much force as possible—that’s where the benefits come from.
- Respect those around you – Medicine ball slams can be loud, so take in your surroundings before you start. Consider holding off on slams in a full gym at peak time—and definitely avoid doing them in your apartment if you have downstairs neighbors.
Incorporating Medicine Ball Slams Into a Workout Routine
You’ll enjoy the best results if you add med ball slams to a larger routine.
One way to incorporate medicine ball slams is to make them part of a circuit. For example, you could do 10 reps each of:
- Squats
- Kettlebell swings
- Burpees
- Bicep curls
- Medicine ball slams
Medicine ball slams also work well as an interval training exercise: Go for 30 seconds, rest for 15 seconds, then repeat.
Build Power and Coordination With Chuze Fitness
However you incorporate medicine ball slams into your workout, one thing’s for sure: This high-intensity exercise will help you improve your athletic performance, build muscle, and elevate your overall fitness level.
If you need somewhere to execute med ball slams—not to mention every other exercise in your routine—Chuze Fitness is the ultimate spot. Our state-of-the-art facilities boast all the equipment you need to reach your fitness goals, as well as amazing amenities.
Visit your nearest Chuze Fitness location today to get started.
Sources:
Harvard Health. Plyometrics: Three explosive exercises even beginners can try. https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960
MasterClass. Medicine Ball Slams Guide: How to Master Medicine Ball Slams. https://www.masterclass.com/articles/medicine-ball-slams-guide
National Heart, Lung, and Blood Institute. Physical Activity and Your Heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
Medicine Ball Slams FAQs
What is the difference between a medicine ball and a slam ball? While both are weighted fitness balls, a standard medicine ball is often made of rubber or leather and can bounce back when dropped. A slam ball has a thicker, more durable outer shell and is filled with sand, giving it a “dead-weight” feel so it will not bounce back and hit you in the face during explosive slams.
What muscles do medicine ball slams work? Medicine ball slams are a highly effective full-body exercise. They primarily target your core (abdominals and obliques), shoulders, lats, glutes, and quadriceps.
How heavy should a slam ball be for beginners? For beginners, a 5 to 10-pound slam ball is ideal to safely learn the mechanics and focus on explosive speed. Advanced gym-goers can use 15 to 30-pound balls, but the goal should always be maximum velocity and power rather than just lifting the heaviest weight.
Are medicine ball slams good for cardio? Yes! Because they require intense, full-body movement, performing medicine ball slams in rapid succession for 30 to 60 seconds will quickly elevate your heart rate, burn calories, and build cardiovascular endurance.
Amenity & Membership Verification
- Strength Lab: This is considered a premium team training amenity.
- Recovery Studio: This includes access to red light therapy, saunas, HydroMassage, and compression boots.
- Membership Tier Required: Basic memberships typically grant access to the main gym floor and group fitness classes. Access to premium amenities like the Recovery Studio and Strength Lab requires higher-tier memberships, such as the Premium, MORE, or MAX plans (availability varies by club location).
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
