Medicine Ball Slams: Full Body Techniques Guide and Video

For the most part, when you're in 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 with intention.

Medicine ball slams are a different story. Popular in high-intensity interval training (HIIT) and functional fitness programs, this explosive exercise is all about power and speed.

Done correctly, medicine balls provide a safe way to build strength and coordination. In this guide, we're explaining how to do them and why you should do them.

Why does Medicine Ball Slams?

The medicine ball slam is a powerful exercise that engages the shoulders, legs and core. Top medicine ball slams are a type of plyometric exercise, a category of high-intensity, fast-moving, strength-building training.

Med ball slams are very convenient because all you need is a medicine ball and a few feet. In addition to accessibility, overhead slams are beloved for other reasons. Gym goers often do medicine balls because:

• Condition your entire body – Medicine ball slams may only seem to work on the arms. But this dynamic exercise also targets the lower body and core. From your upper back down, almost every muscle group is engaged.
• Improve your cardio - The speed and movement involved in the med ball slam gets your heart pumping, especially if you do a lot of repetitions in a row. This means it is your heart muscle also do a workout The more you do high-intensity activities like squats, the more blood your heart can pump to your lungs and muscles.
• Increase coordination – Because med ball slams provide a full-body workout, doing them can improve your overall coordination and balance (since all 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 the medicine ball – Whether you're working out at the gym or at home, your medicine ball kicks start with the right medicine ball. You want to choose a soft, bouncy ball that won't bounce when it hits the ground. In terms of 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 attitude - Bring your ball to an open space in 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 up - Bend your knees to pick up the ball, and move it over your head with a light movement. Your palms should be facing inward, and your arms should be straight (but not locked at the elbows).
• Step 4: Roll the ball to the ground – Brace your core, then send your butt backward as you forcefully send the medicine ball into the floor. Once the balls are in your hands, continue to cross your arms across your body and point your hands behind you.
• Step 5: Pick up the ball and repeat – Pick up the ball and start again from step 3 for as many repetitions as you want. We recommend 5-10 repetitions per set, but you can customize your workout based on your goals and fitness level.

Safety precautions: how to avoid injuries

Because medicine ball slams are full-body, high-intensity workouts, there is the potential for injury. Follow these tips to stay safe.

Start with a Warm Up

We always recommend doing a workout, but a warm-up is especially important when doing med ball slams. Spending even ten minutes warming up can greatly reduce the chance of injury.

Before you grab a medicine ball, do some warm-up exercises like the example below:

• Five minute full body stretches
• One minute arm circle
• 10 strokes on each side
• 10 squats
• 10 jumping

Maintain proper posture

Improper posture can cause injuries to the spine or legs. So, while lifting the medicine, keep your back straight and bend your knees slightly.

Keep your elbows bent

When bringing the ball over your head, be careful not to lock your elbows. A micro-bend at the elbow reduces the chance of a strain.

Tips for beginners

New to medicine ball slams? There is no problem. Keep this tip in mind:

• Start small and slow – At first, focus on controlling your movements. If you can, do your med ball slams in front of a mirror to improve your form. When you feel confident, you can increase the speed and intensity.
• Throw it as hard as you can - While each part of the exercise will give you a workout, the heart of the medicine ball slam is, well, slam. When you hit the ball with as much force as possible, that's where the benefits come from.
• Respect those around you – Medicine ball hits can be loud, so get your bearings before you start. Consider holding slams in a packed gym at peak times no doubt avoid doing it in your apartment if you have downstairs neighbors.

Incorporating Medicine Ball Slams into a workout routine

You'll enjoy the best results if you add med ball slams to a larger routine.

One way to incorporate medicine ball slams is to be part of a circuit. For example, you can do 10 repetitions of each:

• Squats
• Kettlebell swing
• Burpees
• Bicep curls
• Medicine ball slams

Medicine ball slams also work well as an interval training exercise: go for 30 seconds, rest for 15 seconds, then repeat.

Build power and coordination with Chuze Fitness

However you incorporate medicine ball kicks into your workout, one thing is for sure: this high-intensity exercise will help you improve your athletic performance, build muscle, and increase your overall fitness level.

If you need somewhere to run with kicking the ball—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, as well as amazing amenities.

Visit your nearest Chuze Fitness location to get started today.

Sources:

Harvard Health. Plyometrics: Three Explosive Exercises Even Beginners Can Try. https://www.health.harvard.edu/blog/plyometrics-three-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 Vice President of Fitness at Chuze Fitness and oversees the group's fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and wellness.