Fysiqal

Beginner

Medicine-Ball Slam

Compound exercise using medicine ball.
Difficulty
Beginner
Equipment
Medicine ball
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Medicine-Ball Slam

Cues reviewed by Kwabena Osei on

Setup

Stand tall holding the ball overhead with a slight extension through your hips, using a non-bouncing "slam ball" so it doesn't rebound back at you.

  1. Forcefully throw the ball straight down in front of you by extending your shoulders and flexing your trunk, hinging at your hips as you follow through.

  2. Let your knees bend naturally as you follow through into a hinge/squat position.

  3. Pick the ball back up (or catch the rebound if it's a bouncing ball) and reset before the next rep.

Common mistakes

  • Rounding and collapsing your lower back to add force to the slam instead of hinging through your hips and abs with a controlled spine.

  • Using a bouncing medicine ball for this drill instead of a dead-bounce slam ball, risking a dangerous rebound back toward your face.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine flexionprimary action

    Rectus abdominis (prime mover, high emphasis); External oblique (synergist, high emphasis); Internal oblique (synergist, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (synergist, moderate emphasis); Posterior deltoid (synergist, moderate emphasis); Triceps brachii (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis)

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.