Zirv Fitness
Strength exercise

Medicine Ball Slam

How to do it

  1. Stand with feet shoulder-width apart, holding the medicine ball with both hands raised to about chest height.
  2. Brace the core and take a full breath as you raise the ball slightly overhead to begin the rep.
  3. Slam the ball down onto the floor in front of your feet, driving through the core and shoulders with a slight forward hip hinge.
  4. Bend the knees to retrieve the ball as it rebounds, keeping the back reasonably flat as you scoop it back up.
  5. Exhale sharply on the downward slam and inhale as you reset the ball to the chest for the next working-set rep.
  6. Keep a steady working pace across the set rather than rushing every rep, since losing the hip hinge under fatigue is the common fault.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Medicine Ball
Primary muscles
Core, Shoulders
Measured in
Reps and weight