Back to exercise library
Abs
Medicine Ball Slam
An overhead medicine ball slam for the core and whole-body power.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Abs
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
1. Use a non-bouncing slam ball and a clear, suitable floor area.
2. Stand with feet hip-width apart and lift the ball overhead without arching your back.
3. Brace your trunk and slam the ball down in front of you by hinged hips and bent knees.
4. Pick the ball up safely by bending your knees and reset before each repetition.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Use a non-bouncing slam ball and a clear, suitable floor area
- 2Stand with feet hip-width apart and lift the ball overhead without arching your back
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.