Medicine Ball Slams: How to Do Them + Video

Medicine Ball Slams: Full Body Technique Guide and Video

When you’re in the gym, most of the time it’s important to train slowly and steadily. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control and move your body consistently and with intention.

Medicine ball slams are a different story. This explosive exercise, popular in high-intensity interval training (HIIT) and functional fitness programs, is all about power and speed.

When done correctly, medicine ball strikes are a surefire way to build strength and coordination. In this guide, we explain how to do them – and why you should.

Why do medicine ball slams exist?

The medicine ball strike is a strength exercise that works the shoulders, legs and core. Overhead medicine ball slams are a type of plyometric exercise, a training category that uses fast, high-intensity movements to build strength and power.

Med ball slams are extremely convenient because you only need a medicine ball and a few feet of space. Aside from accessibility, overhead slams are also popular for other reasons. Gym-goers often perform medicine ball slams because they:

• Condition your entire body – It may seem like medicine ball strikes only affect the arms. But this dynamic exercise also targets your lower body and core. Almost every muscle group is used, from the upper back to the hamstrings.
• Improve your cardio – The speed and movement involved in med ball slams will make your heart beat faster, especially if you do multiple reps in a row. That means your heart muscle is Also get a training. The more often you do high-intensity activities like slams, the more blood your heart can send to your lungs and muscles.
• Increase coordination – Because med ball slams are a full-body workout, performing them can improve your overall coordination and balance (since all of your muscles have to work together).

A step-by-step guide to medicine ball slams

Have we convinced you to add medicine ball slams to your training program? Perfect. The next step is to learn how to perform this dynamic exercise correctly.

How to do a medicine ball slam:

• Step 1: Select a medicine ball – Whether you train in the gym or at home, your medicine ball slams start with the right medicine ball. You should choose a soft, non-bouncing ball that will not bounce when it hits the ground. When it comes to weight, look for something relatively light. We recommend starting with a 5 or 10 pound ball and working your way up.
• Step 2: Set up your posture – Take your ball to an open area in the gym and place it in front of you. Stand behind the medicine ball and place your feet slightly wider than shoulder-width apart.
• Step 3: Raise the ball over your head – Bend your knees to pick up the ball, then bring it over your head in a fluid motion. Your palms should face inward and your arms should be straight (but not fixed at the elbows).
• Step 4: Hit the ball on the ground – Tighten your core and then move your butt back as you forcefully throw the medicine ball to the floor. After the ball leaves your grip, follow it so that your arms swing past your body and your hands point back.
• Step 5: Pick up the ball and repeat the process – Grab the ball and start at step 3 with as many reps as you want. We recommend 5-10 reps per set, but you can personalize your workout depending on your goals and fitness level.

Safety precautions: How to avoid injury

Since medicine ball strikes are a high-intensity, full-body workout, there is a risk of injury. Follow these tips to stay safe.

Start with a warm-up

We always recommend taking your workout slower, but a warm-up is especially important if you’re doing med ball slams. Even a ten-minute warm-up can significantly reduce the risk of injury.

Before grabbing a medicine ball, perform a series of warm-up exercises, like the example below:

• Five minutes of full body stretching
• One minute of arm circles
• 10 lunges on each side
• 10 squats
• 10 jumping jacks

Maintain correct posture

Incorrect posture can lead to spinal or leg injuries. As you lift the medicine ball, keep your back straight and bend your knees slightly.

Keep your elbows bent

As you bring the ball overhead, be careful not to lock your elbows. A micro-flexion at the elbow reduces the possibility of a strain.

Tips for beginners

New to medicine ball slams? No problem. Just consider this advice:

• Start small and slow – First, focus on controlling your movements. If you can, do your med ball slams in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.
• Throw as hard as you can – While every part of the exercise is a workout for you, the core of the medicine ball slam is, well, this strike. When you throw the ball at the ground, do so with as much force as possible – this is where the benefits come from.
• Respect the people around you – Medicine ball slamming can be loud, so be aware of your surroundings before you begin. Consider enduring slams in a packed gym at peak times – and definitely Avoid doing them in your apartment if you have neighbors downstairs.

Incorporating medicine ball strikes into an exercise routine

For best results, add med ball slams to a larger routine.

One way to incorporate medicine ball strikes is to incorporate them into a circuit. For example, you could do 10 reps of each of:

• Squats
• Kettlebell swings
• Burpees
• Bicep curls
• Medicine ball punches

Medicine ball strikes also work well as interval training: exercise for 30 seconds, rest for 15 seconds, and then repeat.

Build strength and coordination with Chuze Fitness

However you incorporate medicine ball strikes into your workout, one thing is certain: this high-intensity exercise will help you improve your athletic performance, build muscle, and increase your overall fitness level.

If you need a place to run with Ball rackets – not to mention any other exercise in your program – Chuze Fitness is the ultimate place. Our state-of-the-art facilities have all the equipment you need to achieve your fitness goals, as well as fantastic amenities.

Visit your nearest Chuze Fitness location today to get started.

Sources:

Harvard Health. Plyometrics: Three explosive exercises that even beginners can try. https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960

Masterclass. Medicine Ball Slams Guide: How to Master Medicine Ball Slams. https://www.masterclass.com/articles/medicine-ball-slams-guide

National Heart, Lung and Blood Institute. Physical activity and your heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.