Exercise guide
Medicine Ball Slam Burpee
- Advanced
- Compound
- Rep-based
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This high-intensity compound exercise combines explosive power with metabolic conditioning, targeting the core, chest, and lower body for maximum calorie burn and functional strength. It integrates a powerful overhead slam with a traditional burpee to challenge coordination and cardiovascular endurance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Stand with your feet shoulder-width apart, holding a non-bouncing medicine ball (slam ball) at chest height.
- Engage your core and maintain a slight bend in your knees with your weight centered.
How to do it
- Inhale as you reach the ball high overhead, then exhale forcefully as you slam the ball into the ground directly between your feet by hinging at the hips.
- Immediately squat down, place your hands on the ball (or the floor), and jump your feet back into a high plank position.
- Perform a controlled push-up, jump your feet back toward the ball, and stand up explosively while picking up the ball for the next rep.
- Maintain a fast but controlled tempo to keep the heart rate elevated throughout the set.
Form checklist
- Keep your spine neutral and avoid rounding your back when picking up or slamming the ball.
- Ensure your chest stays up during the squat phase of the burpee.
- Maintain a rigid plank position during the push-up without letting your hips sag.
- Land with soft knees when jumping your feet back in to absorb impact.
Pro tips
- Think of the slam as a full-body 'crunch' to maximize abdominal engagement and downward force.
- Minimize the transition time between the slam and the plank to keep your heart rate in the target zone.
Make it harder
- Add a vertical jump while holding the ball overhead at the end of each repetition.
- Use a heavier slam ball to increase the resistance during the pull and the force required for the slam.
Frequently asked
- What muscles does the medicine ball slam burpee work?
- The medicine ball slam burpee primarily targets the glutes and quadriceps, and also works the deltoids, erector spinae, obliques, pectorals, and triceps as secondary muscles.
- What equipment do you need for the medicine ball slam burpee?
- The medicine ball slam burpee uses medicine ball.
- Is the medicine ball slam burpee good for beginners?
- The medicine ball slam burpee is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps