Ultimate Medicine Ball Slam: Power Up Your Core & Strength

Medicine ball slams are a dynamic and versatile exercise. While renowned for their power-building potential, they offer benefits for everyone — from seasoned gym-goers to kids — extending far beyond explosive strength.

A study showed that children may benefit from medicine ball interval training as it provides a moderate to vigorous workout that boosts both aerobic and cardiorespiratory function. (1) 

Med ball slams work your entire body, resulting in better intermuscular coordination. Below are clear instructions and coaching tips on how to properly perform medicine ball slams.

How to Do a Medicine Ball Slam

Here is a step-by-step guide for this exercise:

Step One — Assume the Starting Position

Start by selecting a medicine ball that you can comfortably lift overhead for several repetitions. Stand with your feet hip-width apart, directly in front of the ball.

Bend your ankles, knees, and hips, and hold the medicine ball at the sides. Keep your chest out, back straight, and head in line with your spine.

Step Two — Lift the Ball Over Your Head

Lift the ball over your head by fully extending your ankles, knees, hips, and elbows. Brace your core at the top of the range of motion (ROM) to ensure proper stability.

Step Three — Slam the Ball on the Floor

Slam the medicine ball onto the floor, channeling the force through your entire body. Catch the med ball on the rebound and immediately return to the starting position. Repeat these steps for the subsequent repetitions.

Muscles Worked

The primary muscles working during medicine ball slams include your core, deltoids, triceps, lats, glutes, and hamstrings.

The secondary muscles working are your quads, calves, traps, rhomboids, and forearm muscles.

Benefits of Medicine Ball Slams

Below are the most important pros of medicine ball slam:

Explosive Strength Development

Medicine ball slams are perfect for building power as they require you to use your entire body to produce the maximum force in the least amount of time. This is only possible if you have proper intermuscular coordination since you must utilize your muscles both forcefully and with proper timing. 

The hips are the powerhouse behind a forceful medicine ball slam, especially during the lowering phase. Nail that, and you will generate more force and make the move more explosive.

Whole-Body Workout

Med ball slams activate almost every muscle in your body to some extent, which is why they are also used in HIIT workouts. Lower and upper body coordination is key to powerful medicine ball slams. This is why a solid core is crucial during the top position when the ball is overhead. 

Great for HIIT Workouts

Medicine ball slams can be programmed into HIIT workouts, as they require full-body coordination, leading to better cardiovascular activity. Med ball slams can improve your anaerobic threshold. (2)

Stress Relief

If you have ever tried medicine ball slams, you know the sheer mental benefits and stress relief you get after you finish a working set. There is something about slamming the ball on the floor that gets rid of excess stress. 

Enhanced Core Stability

Medicine ball slams build powerful core stability. By squeezing your abs and hips at the top of the movement, you create a strong foundation for explosive force generation.

In a YouTube Video, Adam Sinicki, a personal trainer and founder of The Bioneer, discusses why everyone should do medicine ball slams:

“Med ball slams are a fantastic exercise for improving athleticism, speed, and explosiveness. They are also a fantastic metabolic finisher and a great example of resistance cardio because they are so safe. There is no impact, and you are not lifting a huge amount of weight. You can safely do this for high repetitions explosively quickly and to really get the heart rate pumping.”

Medicine Ball Slam Variations and Alternatives

Here are the best med ball slam variations and alternatives to include in your workout sessions.

Side-To-Side Medicine Ball Slams

Side-to-side medicine ball slams are great for activating the rotatory component of your core musculature, which are primarily your internal and external obliques. 

Steps:

1. Use the same steps as the regular overhead med ball slam to lift the ball overhead.
2. Forcefully rotate your torso and slam the ball on the floor on the right side of your body.
3. Pick the ball up and lift it overhead.
4. Now, slam it on the left side of your body by moving the ball through the overhead position described earlier. 
5. Make the transitions fluid, and don’t stop in the top position.

Double Wave Battling Rope

Double wave battling rope exercise is an excellent alternative that mimics a very similar movement pattern and trajectory as the med ball slams.

Steps:

1. Assume a standing starting position in front of battle ropes.
2. Pick both ends of the battle rope with a neutral grip.
3. Put your feet wider than shoulder-width apart, and slightly bend your ankles, knees, and hips to around a quarter squat position. This is highly individual, so feel free to experiment with your stance width and squat depth.
4. Start the exercise by lifting both ends of the rope over your head in front of your body and then forcefully slamming it on the ground.

Kettlebell Swings

Kettlebell swings follow a similar movement pattern to medicine ball slams. However, they rely on hip strength instead of the upper body, as is the case with med ball slams. 

Steps:

1. Pick a kettlebell of appropriate weight and place it on the ground in front of your body.
2. Assume the standing starting position with your feet around shoulder width apart.
3. Bend at the hips to grab the kettlebell handle with an overhand grip.
4. Keep your knees slightly flexed and fixated in that position during the entire movement.
5. Start by moving the kettlebell backward between your legs with the help of your hips and hands.
6. Thrust the kettlebell forward using your hips. Avoid using your arms to lift the kettlebell. Instead, use your arms as tight ropes to maintain a steady kettlebell trajectory.
7. During the lifting phase, extend your hips and knees to enter the standing position.
8. Return the kettlebell between your legs by bending your hips and knees.

FAQs

Do medicine ball slams build abs?

Medicine ball slams will build midline strength and endurance. The top portion includes static core contraction, while the slamming phase includes forceful trunk flexion, resulting in solid ab activation.

How heavy should med ball slams be?

The weight of the medicine ball will vary depending on your goals and the motor abilities you want to improve. For building endurance, you should pick a lighter ball and do more reps (over 12), while for power development, a slightly heavier ball and fewer reps (3-6) are better.

Wrapping Up

Medicine ball slams are an excellent tool for developing explosive strength and endurance. If you are doing them for pure power development, place them towards the beginning of the workout since you need high glycolytic and creatine-phosphate energy resources.

If you combine endurance workouts with strength training sessions, you should place them at the end of a workout, as endurance can interfere with strength and power development. 

In the comments below, let me know your thoughts on med ball slams and how you incorporate them into your workouts.

References:

1. Faigenbaum AD, Kang J, Ratamess NA, et al. Acute Cardiometabolic Responses to Medicine Ball Interval Training in Children. Int J Exerc Sci. 2018;11(4):886-899. Published 2018 Jun 1.
2. Ghosh AK. Anaerobic threshold: its concept and role in endurance sport. Malays J Med Sci. 2004;11(1):24-36.

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• Master The Burpee For More Strength, Explosiveness, and Endurance
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