Medicine Ball Slam
How to do it
Starting position
- Stand upright with your feet shoulder-width apart.
- Grip the sides of the medicine ball firmly with both hands.
- Raise the ball high overhead and extend your arms.
- Lift your heels slightly and extend your body tall.
Movement
- Brace your abs strongly and slam the ball into the floor.
- Bend your upper body forward and follow the ball all the way down.
- Bend your knees and pick up the ball from the floor again.
Breathing
Inhale as you raise the ball and exhale forcefully as you slam it down.
Trainer tips
- Crunch your abs and slam it hard into the floor
- Use a non-bouncing slam ball
Cautions
- Rounding your back poses a risk of spinal injury, so keep your abs braced.
- If the ball drops on the top of your foot, there is a risk of fracture, so always check your foot placement.
- Throwing with only the arms
- Using a bouncy ball and taking the rebound to the face
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Glutes · Lats · Obliques |
| Equipment |  Medicine ball |
| Movement pattern | Core |
| Rep range | 8–12 reps |
5 similar exercises
Representative exercise: Medicine Ball Slam
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the medicine ball, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Medicine Ball Lying Leg RaiseHarderMedicine Ball Roll PlankHarderLying Toe TapSimilar exerciseResistance Band Lying Leg RaiseSimilar exerciseAb Machine CrunchSimilar exerciseNegative Dragon FlagSame muscle · different equipmentDumbbell Renegade RowSame muscle · different equipmentRing Mountain ClimberSame muscle · different equipmentHanging DeadbugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.