Medicine Ball Slams: technique guide and video for the whole body
Most of the time when you’re at the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control by moving your body evenly and intentionally.
Medicine ball slams are a different story. This explosive exercise, popular in high-intensity interval training (HIIT) and functional fitness programs, emphasizes power and speed.
When done correctly, medicine ball slams offer a surefire way to build strength and coordination. In this guide, we explain how to do them and why you should do it.
Why does the Medicine Ball click?
The medicine ball slam is a powerful exercise that works the shoulders, legs and core. Overhead medicine ball slams are a type of plyometric exercise, a training category that harnesses fast, high-intensity movements to build power and strength.
Med Ball Slams are super convenient since you only need a medicine ball and a few feet of space. Besides accessibility, overhead slaps are popular for other reasons. Gym enthusiasts often perform medicine ball slams because they:
- Condition your entire body – It may seem like medicine ball shots only work on your arms. But this dynamic exercise also targets the lower body and core. From the upper back to the hamstrings, almost every muscle group is used.
- Improve your cardio – The speed and movement involved in medicine ball slams gets your heart rate up, especially if you perform several repetitions in a row. This means that your heart muscle is Also exercise. The more you do high-intensity activities like slams, the more blood your heart can send to your lungs and muscles.
- Increase coordination – Since Med Ball Slams provide a full-body workout, performing them can improve your overall coordination and balance (since all 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 workout routine? Perfect. The next step is to learn how to perform this dynamic exercise correctly.
Here’s how to do a medicine ball slam:
- Step 1: Select a Medicine Ball – Whether you train in a gym or at home, your medicine ball starts with the right medicine ball. You’ll want to choose a soft, non-bouncy ball that won’t bounce when it hits the ground. As for weight, look for something relatively light. We suggest starting with a 5 or 10 pound ball and then work your way up.
- Step 2: Set your location – Take your ball to an open area of the gym and place it in front of you. Standing behind the medicine ball, place your feet slightly wider than shoulder-width apart.
- Step 3: Lift the ball above your head – Bend your knees to pick up the ball, then bring it above your head in a fluid motion. Your palms should face inward and your arms should be straight (but not locked at the elbows).
- Step 4: Send the ball to the ground – Engage your core, then send your butt back as you forcefully send the medicine ball to the ground. Once the ball leaves your grip, continue so that your arms go in front of your body and your hands are pointed behind you.
- Step 5: Pick up the ball and repeat – Grab the ball and start again from step 3 for as many repetitions as you want. We recommend doing 5-10 reps per set, but you can customize your workout based on your goals and fitness level.
Safety Precautions: How to Avoid Injuries
Since medicine ball slams 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 starting a workout, but a warm-up is especially important when performing medicine ball slams. Spending even ten minutes warming up can significantly reduce your risk of injury.
Before picking up a medicine ball, perform a series of warm-up exercises like the example below.:
- Five minutes of full-body stretches
- One minute of arm circles
- 10 slots on each side
- 10 squats
- 10 puppets
Maintain good posture
Poor posture can lead to spinal or leg injuries. So when you lift the medicine ball, keep your back straight and bend your knees slightly.
Keep your elbows bent
When you bring the ball over your head, be careful not to lock your elbows. A micro-curvature at the elbow reduces the risk of tension.
Tips for Beginners
New to medicine ball slams? No problem. Just keep this tip in mind:
- Start small and slow – First, focus on controlling your movements. If you can, do your medicine ball slaps 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 each part of the exercise gives you a workout, the gist of the medicine ball slam is, well, the slam. When you throw the ball on the ground, do it with as much force as possible: that’s where the benefits come from.
- Respect those around you – Medicine ball smacks can be loud, so observe your surroundings before you begin. Consider avoiding slams in a crowded gym at peak times – and certainly avoid doing them in your apartment if you have neighbors downstairs.
Incorporating the Medicine Ball into a Workout Routine
You’ll get the best results if you add medicine ball slams to a broader routine.
One way to incorporate medicine ball slams is to make them part of a circuit. For example, you can do 10 repetitions each of:
- Squats
- Kettlebell swings
- Burpees
- Bicep curls
- The medicine ball slams
Medicine ball slams also work well as an interval training exercise: continue for 30 seconds, rest for 15 seconds, then repeat.
Build your power and coordination with Chuze Fitness
Regardless of how you incorporate medicine ball shots into your workout, one thing is certain: this high-intensity exercise will help improve your athletic performance, build muscle, and elevate your overall fitness.
If you need a place to run med ball slaps, not to mention all the other exercises in your routine, Chuze Fitness is the place to be. Our state-of-the-art facilities have all the equipment you need to achieve your fitness goals, plus incredible amenities.
Visit your nearest Chuze Fitness location today to get started.
Sources:
Harvard Health. Plyometrics: Three explosive exercises even beginners can try. https://www.health.harvard.edu/blog/plyometrics-trois-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 oversees the group fitness and team training departments. She has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
