MOVEMENT BREAKDOWN | Medicine Ball Slams

Medicine Ball Slams


Before you ask, yes you can use any variation of slam ball from medicine balls to slam balls to wall balls. Think of this movement as squatting and hinging at the same time. Create as much downward force as you physically can while maintaining proper form.

Slam ball exercises are dynamic, full-body movements that can elevate your fitness routine to new heights. Whether you're using medicine balls, slam balls, or wall balls, these exercises offer a unique combination of strength, power, and cardiovascular benefits. One particularly effective variation involves a movement akin to squatting and hinging simultaneously, generating maximal downward force while upholding proper form. Let's delve into this powerful exercise and its variations:

The Movement (0:00)

At its core, this movement involves a dynamic combination of squatting and hinging motions, culminating in a forceful slam of the ball onto the ground or against a wall. Here's a step-by-step breakdown:

  1. Starting Position: Begin in a standing position with your feet shoulder-width apart, holding the slam ball in both hands at chest height.
  2. Squat and Hinge: Initiate the movement by simultaneously squatting down and hinging at the hips, keeping your chest up and back flat.
  3. Generate Power: As you descend into the squat-hinge position, engage your core and leg muscles to create maximum force.
  4. Slam the Ball: Explosively extend your hips and knees, driving the ball downward towards the ground with all your strength.
  5. Follow Through: Allow the ball to make contact with the ground or wall, ensuring a full range of motion.
  6. Reset: Quickly retrieve the ball and return to the starting position to begin the next repetition.


For individuals who are new to slam ball exercises or are working on building strength and coordination, there are several regression options available. These modifications help individuals gradually acclimate to the movement while minimizing the risk of injury. Some regression techniques include:

  • Lighter Weight: Start with a lighter slam ball to reduce the intensity of the exercise.
  • Reduced Range of Motion: Focus on performing partial slams with a shorter range of motion until full range can be achieved comfortably.
  • Slower Tempo: Perform the movement at a slower pace to concentrate on form and technique.


Once you've mastered the basic slam ball movement, there are various ways to progress and challenge yourself further. These advanced techniques increase the intensity of the exercise, helping you continue to build strength, power, and endurance. Here are some progression options:

  • Heavier Weight: Gradually increase the weight of the slam ball to intensify the exercise.
  • Increased Speed: Perform the movement with greater speed and explosiveness, focusing on generating maximal force.
  • Complex Movements: Incorporate additional movements such as jumping or lateral movements before slamming the ball for added challenge.
  • Unilateral Movements: Perform the exercise with one arm at a time to enhance stability and unilateral strength.

Benefits of Slam Ball Exercises

Slam ball exercises offer a multitude of benefits for individuals of all fitness levels:

  • Full-Body Workout

 Engages multiple muscle groups simultaneously, including the legs, core, arms, and shoulders.
  • Improves Power and Explosiveness

 Enhances explosive strength and power, crucial for athletic performance and functional movements.
  • Boosts Cardiovascular Health

 Elevates heart rate and provides an effective cardiovascular workout.
  • Enhances Coordination and Balance

 Improves coordination, balance, and proprioception through dynamic movements.
  • Stress Relief

 Provides an outlet for releasing pent-up energy and stress through powerful, high-intensity movements.

Incorporating Slam Ball Exercises Into Your Routine

To incorporate slam ball exercises effectively into your workout routine, consider the following tips:

  • Warm-Up

 Begin with a dynamic warm-up to prepare your muscles and joints for the intensity of slam ball exercises.
  • Form and Technique

 Prioritize proper form and technique to maximize effectiveness and prevent injury.
  • Variety

 Experiment with different slam ball variations, including different weights and movements, to keep your workouts challenging and engaging.
  • Recovery

 Allow adequate rest and recovery between sets to prevent overtraining and promote muscle growth and repair.
  • Progression

 Continuously challenge yourself by increasing weight, intensity, or complexity as your strength and fitness levels improve.


Slam ball exercises offer a dynamic and effective way to build strength, power, and endurance while providing a satisfying outlet for stress and tension. Whether you're a beginner or an advanced athlete, incorporating variations of slam ball exercises into your routine can take your fitness journey to the next level. Experiment with different regressions, progressions, and techniques to find what works best for you, and enjoy the transformative benefits of this versatile and exhilarating exercise.


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