Medicine Ball Slam: How-to, Tips & More
The Medicine Ball Slam is a beginner cardio exercise for your cardiovascular. You do it with medicine ball. It is a good fit when your goal is general fitness.
Besides the cardiovascular, it also works your shoulders, abs and lats, so it fits well in a session that trains those muscles together.
Muscles worked
Cardiovascular
Primary
Shoulders
Secondary
Abs
Secondary
Lats
Secondary
How to do the Medicine Ball Slam
- Hold a slam ball and raise it overhead, rising onto your toes.
- Slam it into the floor in front of you as hard as you can.
- Squat down to pick it up.
- Go straight into the next rep.
Medicine Ball Slam tips
- Use a ball made for slamming, not a bouncy medicine ball.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Medicine ball
Type
Cardio
Medicine Ball Slam alternatives
Frequently asked questions
What muscles does the Medicine Ball Slam work?
The Medicine Ball Slam mainly works your cardiovascular, with help from your shoulders, abs and lats.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Medicine Ball Slam good for beginners?
Yes. The Medicine Ball Slam is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Medicine Ball Slam?
You need medicine ball.
Add Medicine Ball Slam to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon