Medicine ball slam

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An overhead slam that trains fast trunk flexion and doubles as conditioning.

What it is

You take a non-bouncing ball overhead and throw it into the floor as hard as you can. It trains rapid trunk and lat action, and it is very hard to do gently.

Muscles worked

Primary: Core, Lats. Secondary: Shoulders, Glutes, Quadriceps.

How to perform it

  1. Stand with the feet hip-width holding a slam ball at chest height.
  2. Reach the ball overhead, rising onto the toes with the ribs stacked.
  3. Slam it into the floor just in front of your feet, hinging as you throw.
  4. Squat to pick it up with a flat back and repeat.

Common form faults

  • Rounding the back to scoop the ball off the floor. Squat down to it with a flat back every rep; the pick-up is part of the exercise.
  • Using a bouncy ball. Only use a dedicated slam ball. A bouncing medicine ball comes back at your face.

Programming

5 to 10 hard reps a set. Intent matters more than the count; stop when the slams lose speed.

Plan your training

Variations & substitutions

Frequently asked questions

What weight ball should I use?
Light enough to throw fast. For most people that is between six and twelve kilos; if the ball floats down, it is too heavy.
Is it cardio or power work?
Both, depending on rest. Short sets with full rest train power; continuous sets become conditioning.