Medicine Ball Slams Guide: How to Master Medicine Ball Slams

Medicine ball slams, also known as med ball slams, are a simple yet challenging full-body workout designed to build core strength and improve cardio. The exercise involves a simple overhead movement using a medicine ball, a weighted ball used in a variety of strength-training exercises. Typically, medicine balls have no bounce to them, but some rubber slam balls are designed specifically for med ball slam exercises. Either piece of equipment will work for this exercise.

To practice medicine ball slams, stand with your feet shoulder-width apart, raise the medicine ball overhead, and throw it against the floor with as much force as possible. Let the ball bounce up to your hands or lift it off the floor, then repeat the full range of motion.

Medicine ball slams offer several notable benefits.

1. 1. Medicine ball slams are a total-body exercise. Medicine ball slams target muscles in both your upper body and lower body. When performed properly, they build strength in your upper back, core muscles, triceps, glutes, quads, and hamstrings,
   
2. 2. Medicine ball slams are an effective cardio workout. Similar to burpees, the medicine ball slam is a plyometric exercise that gets your heart rate pumping.
3. 3. Medicine ball slams help you train for other workouts. Workout routines often employ medicine ball exercises to build muscle and improve cardio.

For medicine ball slams, begin with 2–4 sets of 6–10 repetitions. Choose your sets, repetitions, and the weight of the medicine ball based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Hold a medicine ball at chest height. Stand with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were attempting to hold an egg under your chin.
2. 2. Your ribs should be down and your pelvis should be slightly tucked. Engage your core.
3. 3. Evenly distribute your weight and grip the floor with your feet to create a stable position. All repetitions should begin from this starting position.
4. 4. Raise the medicine ball over your head as you lift up onto your toes.
5. 5. While maintaining a strong core, forcefully slam the ball down to the floor, bending your hips and knees as you lower down.
6. 6. Lower until your legs are in a quarter squat position as you slam the medicine ball. The weight on your feet should be evenly distributed. Allow your arms to move behind your body as if you were preparing to jump after slamming the medicine ball.
7. 7. Catch the medicine ball after the bounce or reach to the floor to pick up the medicine ball.
8. 8. Repeat the medicine ball slam for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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