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 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 all about power and speed.
When done correctly, medicine ball slams offer a surefire way to build strength and coordination. In this guide, we explain how to do them—and why you should.
Why Medicine Ball Slams?
The medicine ball slam is a strength exercise that engages the shoulders, legs and core. Overhead Medical ball slams are a type of plyometric exercise, a class of training that utilizes fast, high-intensity movements to build strength and power.
Med ball slams are super convenient since you only need a medicine ball and a few feet of space. In addition to accessibility, overhead slams are well-liked for other reasons. Gym goers often perform medicine ball kicks because:
- Prepare your whole body – It may seem like hitting a medicine ball only works on your hands. But this dynamic exercise also targets your lower body and core. From your upper back to your buttocks, almost every muscle group is involved.
- Improve your cardio – The speed and movement involved in med ball slams gets your heart pumping, especially if you do multiple reps in a row. This means that your heart muscle is also doing training. The more you do high-intensity activities like slams, the more blood your heart can pump to your lungs and muscles.
- Increase coordination – Because med ball slams offer a full-body workout, performing them can improve your overall coordination and balance (since all your muscles have to work together).
A step-by-step 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 properly perform this dynamic exercise.
Here’s how to do a medicine ball slam:
- Step 1: Choose a medicine ball – Whether you’re training at the gym or at home, medicine ball slams start with the right medicine ball. You’ll want to choose a soft, non-bouncy ball that won’t rebound when it hits the ground. As for weight, look for something relatively light. We suggest starting with a 5 or 10 pound ball and then work your way up.
- Step 2: Define your attitude – Bring your ball to an open area in the gym and place it in front of you. Stand behind the medicine ball, place your feet slightly wider than shoulder width apart.
- Step 3: Lift the ball overhead – Bend the knees to lift the ball, then bring it over your head in one fluid motion. Your palms should be facing in and your arms should be straight (but not locked at the elbows).
- Step 4: Hit the ball on the ground – Engage your core, then drive your butt back as you send the medicine ball forcefully into the ground. After the ball leaves your hand, continue so that your arms pass by your body and your arms point behind you.
- Step 5: Pick up the ball and repeat – Grab the ball and start from step 3 for as many repetitions as you want. We recommend doing 5–10 reps per set, but you can customize your workout based on your goals and fitness level.
Safety Precautions: How to Avoid Injuries
Because medicine ball slams are a full-body, high-intensity workout, there is potential for injury. Follow these tips to stay safe.
Start with a warm-up
We always recommend easing into a workout, but warming up is especially important when doing med ball slams. Spending even ten minutes warming up can greatly reduce the chance of injury.
Before catching a medicine ball, perform a series of warm-up exercises like the example below:
- Five minutes of full body stretching
- One minute arm circles
- 10 lunges on each side
- 10 occupations
- 10 jumping jacks
Maintain proper posture
Improper posture can lead to 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 bringing the ball overhead, be careful not to lock your elbows. A slight bend in the elbow reduces the chance of strain.
Tips for beginners
New to medicine ball slams? No problem. Just keep this tip in mind:
- Start small and slow – 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 each part of the exercise will give you a workout, the essence of the medicine ball slam is, well, the blow. When you throw the ball on the ground, do it with as much power as possible—that’s where the benefits come from.
- Respect those around you – Medicine ball hits can be powerful, so take in the surrounding area before you start. Consider stopping slams in a packed gym at rush hour—and definitively 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 longer routine.
One way to incorporate medicine ball slams is to make them part of a circuit. For example, you could do 10 repetitions each of the following:
- Occupations
- Kettlebell swings
- Burpees
- Bicep curls
- Medicine ball hits
Medicine Ball slams also work well as an interval workout: Go for 30 seconds, rest for 15 seconds, then repeat.
Build strength and coordination with Chuze Fitness
However you incorporate medicine ball hitting into your workout, one thing’s for sure: This high-intensity exercise will help you improve your athletic performance, build muscle, and raise your overall fitness level.
If you need somewhere to run doctor ball slams—not to mention every other exercise in your routine—Chuze Fitness is the ultimate spot. Our state-of-the-art facilities have all the equipment you need to achieve 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.
MasterClass. Medicine Ball Slams Guide: How to Master Medicine Ball Slams.
National Heart, Lung, and Blood Institute. Physical activity and your heart.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
