Medicine Ball Slam

Medicine Ball Slam is a power and conditioning - ballistic trunk flexion exercise involving Latissimus dorsi, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi, Rectus abdominis
Secondary muscles: Anterior deltoid, Gluteus maximus, Quadriceps
Exercise type: Power and conditioning - ballistic trunk flexion

Exercise technique

Space
Choose a low-bounce slam ball and leave clear space in front of you.
Stance
Stand shoulder-width apart and grip the ball with both hands.
Raise
Keep your torso long as you lift the ball overhead.
Slam
Brace your abdominals and bend your hips and knees as you throw the ball forcefully onto the floor in front of you.
Release
Release the ball toward a clear point slightly ahead of you, not onto your feet.
Retrieve
Once the ball stops moving, hinge at your hips and bend your knees to pick it up with both hands.
Reset
Stand up with the ball close to your body and prepare for the next slam.

Key technique points

Use a ball suitable for slams.
Keep the impact point away from your feet.
Use your torso as well as your arms.
Do not overextend your lower back overhead.
Send your hips back when retrieving the ball.
Keep your face out of the path of a rebounding ball.

Common mistakes

Using a bouncy ball

Do not leave your face in the path of an unexpectedly high rebound.

Slamming with only the arms

Do not overload your shoulders by omitting torso and leg contribution.

Hanging from the waist

Do not retrieve the ball with straight knees and a rounded back.

Slamming between the feet

Do not release the ball close enough to hit your toes.

Arching backward

Avoid throwing the ball behind your head and straining your lower back as you raise it.

Reaching too early

Do not lunge forward without control to catch a ball that is still bouncing.

Frequently asked questions