Quick Answer
Medicine Ball Slam is a beginner plyometrics exercise that targets your lats and abdominals. It uses a medicine ball. Stand feet shoulder-width, hold med ball.
Video Tutorial
How to Perform the Medicine Ball Slam
- 1
Stand feet shoulder-width, hold med ball.
- 2
Raise ball overhead, full extension.
- 3
Engage core.
- 4
Forcefully slam ball down in front.
- 5
Use lats/abs.
- 6
Catch rebound.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Medicine Ball Slam isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Medicine Ball Slam work?
The Medicine Ball Slam primarily works your lats and abdominals. Secondary muscles include the shoulders, glutes, quadriceps and core.
What equipment do I need for the Medicine Ball Slam?
The Medicine Ball Slam needs a medicine ball. You can perform it at home or at the gym as long as you have what's listed.
Is the Medicine Ball Slam suitable for beginners?
Yes. The Medicine Ball Slam is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Medicine Ball Slam should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Medicine Ball Slam every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.