Medicine Ball Slam

The medicine ball slam is a simple power exercise where you lift a ball overhead and slam it into the floor. It trains your core and lats as the main drivers, with your shoulders, glutes, hips, and triceps helping out. The goal is to move fast and aggressively on every rep.

Stand with your feet about shoulder-width apart, toes pointed forward or slightly outward. Hold a medicine ball with both hands at chest height, elbows bent and tucked in. Keep your chest up, back flat, and knees softly bent so you are ready to move.

Reach the ball straight up overhead by rising onto the balls of your feet and fully extending your body. Once you are at full height, reverse direction immediately and slam the ball down into the floor just in front of your feet. Drop your hips back slightly as the ball comes down, and follow the ball with your hands. Pick it up on the bounce or reset quickly, then repeat.

Breathe out forcefully as you slam the ball down. Brace your core like someone is about to poke your stomach. For an easier option, use a lighter ball or slow the pace so you control each rep. For a harder option, use a heavier ball or reset faster between slams.

Fault: Bending the arms and using only the upper body to slam the ball. Fix: Reach tall first, then use your whole body by dropping your hips and following through with your arms so the power comes from your legs, hips, and core.

Fault: Slamming the ball too far out in front of you so you have to chase it. Fix: Aim the ball straight down at a spot just in front of your feet so it bounces back to you and you can reset quickly.

Fault: Losing posture and rounding the back during the slam. Fix: Keep your chest up and brace your core throughout the rep; let your hips hinge back slightly as the ball comes down rather than folding forward.

Fault: Moving slowly or treating the exercise like a casual lift. Fix: Move with maximal intent on every slam, focusing on an explosive reach up and an aggressive slam through the floor.