Exercise guide
Medicine Ball Side To Side Slam
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This explosive rotational exercise builds total-body power and core stability, specifically targeting the obliques and lats through high-velocity force production. It integrates the lower body and core to transfer energy from the ground up through the arms for a high-intensity metabolic effect.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Stand with your feet slightly wider than shoulder-width apart, holding a non-bounce medicine ball at chest height.
- Engage your core, pull your shoulders back, and maintain a slight bend in your knees.
- Position your weight evenly across both feet to prepare for the rotational pivot.
How to do it
- Pivot on your left foot and rotate your torso to lift the ball in a high arc over your head toward your right side.
- Exhale forcefully and slam the ball into the ground just outside your right foot, driving the movement with your core and lats.
- Squat down to retrieve the ball, then immediately pivot on your right foot to arc the ball over to the left side.
- Continue alternating sides in a fluid, rhythmic motion, maintaining a fast and explosive tempo.
Form checklist
- Pivot the trailing foot fully to allow the hips to rotate and protect the knee joint.
- Keep your back flat and chest up when squatting to retrieve the ball.
- Ensure the power comes from the core and hips rather than just pulling with the arms.
- Follow the ball with your eyes to maintain balance and coordination during the rotation.
Pro tips
- Think about 'throwing through the floor' to maximize the recruitment of the lats and obliques at the point of impact.
- Maintain a slight bend in the elbows throughout the arc to keep the tension on the muscles rather than the joints.
Make it harder
- Increase the weight of the ball or perform the movement at maximum velocity to increase power output.
- Incorporate a lateral lunge toward the side you are slamming to further challenge the glutes and quadriceps.
Frequently asked
- What muscles does the medicine ball side to side slam work?
- The medicine ball side to side slam primarily targets the abs, glutes, lats, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the medicine ball side to side slam?
- The medicine ball side to side slam uses medicine ball.
- Is the medicine ball side to side slam good for beginners?
- The medicine ball side to side slam is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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