Exercise guide
Medicine Ball Slam
- Beginner
- Compound
- Rep-based
- Core
This explosive compound movement builds total-body power and core strength by utilizing a 'triple extension' of the lower body followed by a forceful downward contraction. It effectively integrates the lats and abs to transfer energy from the upper body into the ground.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart, holding a non-bounce medicine ball with both hands at waist height.
- Engage your core and maintain a neutral spine with a slight bend in your knees.
- Position yourself with enough space in front of you to slam the ball safely.
How to do it
- Inhale deeply as you lift the ball overhead, rising onto the balls of your feet and fully extending your hips and knees.
- Exhale forcefully as you use your core, lats, and arms to slam the ball into the floor as hard as possible.
- Hinge at the hips and bend your knees into a partial squat as you follow through with the slam.
- Catch the ball on the rebound or quickly scoop it up to transition into the next repetition.
Form checklist
- Keep your back flat and chest up when picking the ball up from the floor.
- Ensure the power is generated from your core and lats, not just your shoulders.
- Maintain a slight bend in the elbows throughout the overhead reach.
- Slam the ball about 6-12 inches in front of your feet to ensure safety.
Pro tips
- Focus on the 'crunch' of your abs as you slam the ball down to maximize core engagement.
- Imagine you are trying to break the ball through the floor rather than just dropping it to increase power output.
Make it harder
- Perform a burpee immediately after slamming the ball before picking it back up for the next rep.
- Add a vertical jump during the overhead reach phase to increase explosive demand on the calves and quads.
Frequently asked
- What muscles does the medicine ball slam work?
- The medicine ball slam primarily targets the abs, calves, lats, and obliques, and also works the deltoids, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the medicine ball slam?
- The medicine ball slam uses medicine ball.
- Is the medicine ball slam good for beginners?
- Yes. The medicine ball slam is a beginner-friendly movement and a strong foundation to build on.
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