Medicine Ball Slams: Proper Form, Benefits, and Variations

Medicine ball slams are a powerful exercise that works your whole body. They help build strength, improve coordination, and boost endurance. This movement is simple—you lift a medicine ball overhead and slam it to the ground with force.

It’s great for burning calories, improving core stability, and building explosive power. In this article, we’ll cover how to do medicine ball slams correctly, their benefits, and some variations to try.

[Related Article] How To Build Cardio Endurance And Maximize Your Performance

---

Short Summary

• What is a medicine ball slam? A full-body exercise where you lift a weighted ball overhead and slam it to the ground.
• How to Perform Medicine Ball Slams: Step-by-step instructions for proper technique and form.
• Muscles Worked: This exercise targets the core, shoulders, arms, and legs for a complete workout.
• Benefits: Medicine ball slams help build core strength, burn calories, and improve athletic performance.
• Variations & Tips: There are different ways to modify the exercise for different fitness levels and goals.
• Boost your performance: Try our top-rated pre-workout supplement, Wild Thing, to energize your workouts and maximize your results with medicine ball slams!

---

What Are Medicine Ball Slams?

Medicine ball slams or med ball slams are a high-energy exercise where you use a weighted ball (called a medicine ball) to build strength and power. Here’s how it works: you lift the ball high above your head, then slam it down to the ground as hard as you can.

It’s a full-body move that works your arms, shoulders, core, and legs all at once. Medicine ball slams are often used in strength training, conditioning, and sports workouts. This exercise is not only great for building muscle but also for improving your coordination and burning calories.

---

How to Do Medicine Ball Slams

1. Start Position – Stand with your feet shoulder-width apart. Hold a medicine ball with both hands in front of you, keeping a firm grip. Slightly bend your knees and engage your core.
2. Lift the Ball – Raise the ball overhead with fully extended arms. Stand tall on your toes to generate more power. Keep your core tight and avoid arching your lower back. Keep your arms straight and maintain good posture to prevent the ball from going behind you.
3. Slam the Ball – Use your entire body—arms, shoulders, core, and legs—to slam the ball down onto the ground as hard as you can. Bend your knees slightly and push your hips back as you slam to generate more power. Exhale as you release the ball.
4. Pick Up and Repeat – Quickly squat down, grab the ball, and reset to the starting position. If the ball bounces back, catch it quickly. Continue slamming the ball for the desired number of reps.

---

Tips for Perfect Form

• Start Light: If you’re new to this exercise, use a lighter medicine ball. You can move to a heavier one as you get stronger.
• Engage Your Core: Keep your abs tight throughout the movement to protect your lower back and generate more power.
• Use Your Whole Body: Don’t rely only on your arms. Engage your legs, hips, and core to create maximum force.
• Keep Your Back Straight: Avoid rounding your back when lifting or slamming the ball. A neutral spine helps prevent strain.
• Breathe Right: Breathe in as you lift the ball and breathe out as you slam it down. This helps you stay strong and focused.

---

Benefits of Medicine Ball Slams

Medicine ball slams are a great exercise that offers many benefits for strength, endurance, and overall fitness. Here’s why you should add them to your workouts:

• Full-Body Workout: This exercise targets your arms, shoulders, core, and legs, making it a great all-in-one movement.
• Increases Power and Explosiveness: Medicine ball slams train your body to generate power quickly, which is great for sports and other activities. It helps you become more explosive in your movements.
• Burns Calories: Because it's a full-body, high-intensity exercise, it burns a lot of calories. It's a great way to help with weight loss or maintaining a healthy weight.
• Strengthens Your Core: Your core muscles work hard to stabilize your body during the movement, helping you build a stronger midsection.
• Improves Coordination: You need to coordinate your whole body to perform the slams correctly. This helps improve your overall coordination and balance.
• Releases Stress: There's something very satisfying about slamming a medicine ball! It can be a great way to release stress and tension.
• Flexibility & Mobility: Full-range motion improves spine, shoulder, and hip flexibility for better movement.
• Elevated Metabolic Rate: Medicine ball slams activate multiple muscles and boost metabolism. This high-intensity movement challenges the cardiovascular system, improving oxygen delivery to muscles for better performance.

---

Medicine Ball Slams: Muscles Worked

Medicine ball slams are a full-body exercise, meaning they work multiple muscle groups at the same time. This exercise nearly hit every major muscle group.

Here’s a breakdown of the main muscles you’ll target:

1. Core Muscles: This is the main target! Your abs (rectus abdominis), obliques, and lower back muscles work hard to stabilize your body during the slam.
2. Leg Muscles: Your quads, hamstrings, and glutes are all involved in generating power as you lift and slam the ball. Squatting and exploding upwards engages your leg muscles for power.
3. Arms and Shoulders: Biceps, triceps, and shoulders lift the ball overhead and control its movement.
4. Shoulders (Deltoids): Lifting and throwing the ball strengthens your shoulders.
5. Back: Your lower and upper back muscles help keep your posture strong and support the movement.
6. Chest: Your chest muscles (pectorals) are activated when you push the ball up and slam it down.

---

Medicine Ball Slam Variations

If you want to mix things up and challenge your body in new ways, try these fun variations of medicine ball slams:

1. Rotational Slams: Twist your torso to slam the ball sideways instead of straight down. It targets obliques and improves balance for activities like golf or boxing.
2. Chest Pass Slams: Throw the ball against a wall instead of slamming it down. It focuses on upper-body strength (chest, shoulders) and speed.
3. Burpee Slams: Do a burpee after each slam. It adds cardio intensity and full-body endurance.
4. Squat to Slam: Start in a squat position, then stand up as you lift the ball and slam it down. This adds more leg work to the exercise.

---

Medicine Balls Vs. Slam Balls

Medicine Balls

• What They Are: Medicine balls are weighted balls that can bounce. They’re often used for exercises like wall throws, squats, or sit-ups.
• Best For: Exercises where you need the ball to bounce back, like wall throws or partner drills.
• Surface: Can be used on hard floors, but they might get damaged if slammed too hard.

Slam Balls

• What They Are: Slam balls are designed to be slammed into the ground. They don’t bounce, making them perfect for high-impact exercises.
• Best For: Exercises like medicine ball slams, where you want to slam the ball with full force without it bouncing back.
• Surface: Great for gym floors or soft surfaces, as they’re built to handle hard slams.

When to Use Each

Medicine Ball

• Partner drills (e.g., chest passes, rotational throws).
• Wall ball exercises (catching and bouncing).
• Light cardio (e.g., quick tosses or crunches).

Slam Ball

• Ground slams (overhead or rotational).
• Burpees, squats, or lunges with added weight.
• Full-body power training (e.g., explosive lifts).

---

How to Add Medicine Ball Slams to My Current Workout Routine

• As a Warm-Up: Do 2–3 sets of 10 reps to activate your muscles and get your heart rate up before lifting weights.
• Cardio Workouts: Add slams to your cardio routine for an extra calorie burn. For example, do 30 seconds of slams between running, cycling, or jumping jacks.
• HIIT Finisher: End your workout with 30 seconds of slams followed by 30 seconds of rest. Repeat 3–5 rounds for a calorie-burning blast.
• In a Circuit Workout: Add medicine ball slams between exercises like squats, push-ups, and burpees for a high-intensity routine.

• As a Core Workout:

• Focus on medicine ball slams as a core-strengthening exercise.
• Do several sets of slams with good form to target your abs, obliques, and lower back.
• Combine them with other core exercises like planks or crunches.
• Active Recovery: Swap slams for light cardio (e.g., jogging) on rest days to stay active without straining muscles.

---

Best Supplements to Improve Your Medicine Ball Slam Performance

1. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement formulated with amino acids, creatine, and other nutrients to support muscle performance during exercise. It includes nootropic ingredients designed to enhance focus and energy levels. The formula also promotes vascularity and muscle pumps.

Wild Thing features a caffeine blend that combines ZumXR®, Infinergy®, and other caffeine sources. This provides an initial energy boost along with sustained release to help maintain workout intensity.

Key Benefits

• It increases your energy levels.
• It enhances your focus.
• It boosts strength.
• It improves your muscle pumps.
• It helps improve your overall mood.
• It speeds up your muscle recovery.
• It reduces muscle fatigue.
• It fuels your overall workout.

Key Ingredients

• DiCitrulline Malate/Infinergy®
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

  Wild thing indeed

“Best Pre-workout I have taken by far. I usually use total war by Redcon1 but this is definitely a better option in every way.”

-Tunde S.

 Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R. 

  Wild thing

“Enjoyed it, loved the tingle...good energy throughout the workout. Tastes great!”

-Ivan S.

---

2. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder is designed to support performance, muscle recovery, and development. It contains key ingredients that have been scientifically studied for their effectiveness. Suitable for athletes and bodybuilders, this formula provides essential nutrients to aid in training and recovery.

Key Benefits

• It improves your exercise performance.
• It speeds up your muscle recovery.
• It helps reduce muscle soreness.
• It boosts your muscle growth.

Key Ingredients

• 2:1:1 Ratio of instantized Branched Chain Amino Acids (BCAAs)
• BIO GRO Bio-Active Peptides
• Instantized Glutamine
• Cococin Raw Coconut Water Powder
• Electrolytes: Phosphorus, Sodium, Magnesium, Potassium

Customer Reviews

 Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

---

3. Alpha Lion SuperHuman Post

SuperHuman Post is a post-workout supplement designed to support muscle recovery and growth. It contains key ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol.

These components help replenish muscle stores, accelerate recovery, and support muscle development after exercise. This formula is developed to support each stage of the recovery process.

Key Benefits

• This supplement enhances your muscle growth.
• It accelerates your muscle recovery.
• It increases your strength.
• It helps replenish lost electrolytes and supports better hydration.
• It also reduces your muscle cramps.

Key Ingredients

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

---

4. AnaFuse by Vital Alchemy

Anafuse is a dual-agent bulking stack designed to support muscle growth and retention. Its formulation combines advanced anabolic compounds to create a synergistic effect, helping you achieve muscle-building results without unwanted side effects.

Key Benefits

• It enhances mass gains.
• It reduces your body fat.
• It boosts your muscle hardness.
• It improves muscle endurance.
• It improves your pumps.
• It boosts your strength.
• It reduces muscle soreness.
• It accelerates your muscle recovery.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

  Great results

“This product produces excellent results, that you’ll quickly notice within weeks. My focus and strength are doubled while I’m on this product!”

-Micah H.

 Anafuse is legit

“If your looking to get stronger and improve workouts try this”

-John D. 

  Go to

“When it’s time for me to get in shape, this is one of my go to supplements!”

-Ray

---

5. Myovite by Myogenix 44 Pack

Myovite is a comprehensive multivitamin supplement suitable for both fitness enthusiasts and individuals focused on maintaining overall health. It is designed to fill nutritional gaps and provide a wide range of essential nutrients. Myovite also supports various bodily functions including cardiovascular, liver, joint health, and athletic performance.

Key Benefits

• It is a comprehensive nutrition solution for runners.
• It reduces the risk of underperformance, plateaus, and poor health.
• It eliminates the nutritional gaps in your diet.
• It supports joint health, digestive health, heart health, liver & organ health, immune health, brain health, and overall athletic performance.

Key Ingredients

• B-Vitamins (Including 500mcg B12 Methylcobalamin)
• Vitamin D (5,000 IU)
• Chelated Minerals (Albion®)
• Digestive Enzymes
• SuperGreens & Organic Shrooms Blend

Customer Reviews

 Loving MYOVITE!

“I very much like the myovite vitamin pack. I was buying, individually, nearly all the supplements in the pack. Now I just open 1 pack a day. It is faster and I save money too.”

-Deming

 Unbelievable

“So I've taken Orange Triad, Opti Men and a few other Multi's and hands down Myovite is the best Multivitamin Multimineral out there by far. Stop waisting your money on the others. In one weeks time I can tell a huge difference in my performance in the gym. It also gives me a super immune system. AMAZING!!!”

-6foe

 Everything you need

“Using myogenix with a epi stack. Normally I go with orange triad but this was a nice change. Packets are pretty easy to take around.”

-The_boonicky

---

FAQs: Medicine Ball Slams

Q: What are the main benefits of medicine ball slams?

A: Medicine ball slams primarily build core strength, increase power and explosiveness, burn calories, improve coordination, and provide a full-body workout.

Q: Can medicine ball slams help with weight loss?

A: Yes, they're a high-intensity exercise that burns a significant amount of calories, contributing to weight loss when combined with a healthy diet.

Q: Can I do medicine ball slams at home?

A: Yes! All you need is a medicine ball and some space.

Q: What's the difference between a medicine ball and a slam ball?

A: Medicine balls often bounce and are used for various exercises, while slam balls are designed to be "dead" (no bounce) and are built for high-impact slams.

Q: What are some common mistakes to avoid when doing medicine ball slams?

A: Avoid rounding your back, using only your arms, not engaging your core, and using a ball that is too heavy.

---

Final Thoughts

Medicine ball slams are a dynamic exercise that engages multiple muscle groups, combining strength and cardio in one movement. This article covered everything about medicine ball slams, including their benefits, muscles worked, variations, and proper form.

It also explained how they compare to slam balls and how to include them in a workout routine. Whether used for power, endurance, or conditioning, this exercise remains a popular choice in fitness training.

---

Sources:

• https://www.verywellfit.com/medicine-ball-slams-4628284
• https://barbend.com/benefits-of-medicine-ball-slams
• https://www.masterclass.com/articles/medicine-ball-slams-guide
• https://www.issaonline.com/blog/post/medicine-ball-slams-form-function-and-variations
• https://www.trxtraining.com/blogs/news/medicine-ball-slams