Medicine Ball Slam: how to do it and muscles worked
The medicine ball slam mainly works your abs and full body, with help from your lats and cardio. You need a medicine ball.
Muscles worked
How to do the medicine ball slam
- 1
Stand with feet slightly wider than your hips, holding a medicine ball in both hands at chest height. Pick a ball that will not bounce back hard.
- 2
Raise the ball overhead as you rise onto your toes and stretch tall, then throw it down hard onto the floor in front of your feet, bending your hips and knees.
- 3
Catch the ball on the low bounce or pick it up, keeping your back flat, and stand back up. Breathe out forcefully as you slam.
Form tip: Slam with your whole body, not just your arms. Keep your back straight when you pick up the ball and stand clear of other people.
Common questions
- Which muscles does the medicine ball slam work?
- The medicine ball slam mainly works your abs and full body. It also involves your lats and cardio.
- What equipment do I need for the medicine ball slam?
- You need a medicine ball.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the medicine ball slam in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More abs exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.