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The HIT MethodAn independent guide to high-intensity training

Medicine Ball Slam: How to Do It, Muscles Worked and Easier Options

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The Medicine Ball Slam, also called ball slams or med ball slams, is an intermediate exercise that builds power without putting heavy impact on your joints. By lifting a slam ball overhead and driving it into the floor, you engage your upper body and trunk in a single fluid motion.

This low-impact movement targets your latissimus dorsi, core, and shoulders as the primary drivers. Your gluteus maximus and triceps act as supporting muscles to stabilize your posture and assist in the downward throw. Using a proper slam ball prevents bounces and keeps the focus entirely on your effort.

Exercise data

Impact
Low
Level
Intermediate
Equipment
Slam ball
Main muscles
latissimus dorsi, core, shoulders
Also working
gluteus maximus, triceps
Movement
Lifting a ball overhead and driving it into the floor
Low-impact swap
lighter ball, slower tempo

How to do a medicine ball slam

Stand with your feet shoulder-width apart and place a slam ball on the floor directly between your feet. Keep your chest up and your core braced as you prepare to move.

  1. Squat down to grip the sides of the slam ball with both hands.
  2. Stand up forcefully while lifting the ball straight overhead.
  3. Rise slightly onto the balls of your feet at the top of the movement.
  4. Contract your core and swing your arms down to throw the ball directly into the floor between your feet.
  5. Follow through by dropping back into a squat position to pick up the ball as it lands.

Form cues

  • Exhale sharply as you throw the ball.
  • Throw with your lats and core, not just your arms.
  • Keep your chest proud during the pickup.
  • Maintain a flat back from start to finish.

Common mistakes

  • Rounding the back. Hinge at your hips and bend your knees to pick up the ball instead of bending over at the waist.
  • Using a bouncy ball. Always use a dead-weight slam ball to prevent the equipment from rebounding into your face.
  • Throwing too far forward. Aim the ball directly between your feet so you do not have to step forward to retrieve it.
  • Rising onto the toes too early. Keep your heels planted until the ball reaches your chest level on the way up.
  • Relaxing the core. Brace your abdominal muscles tightly right before you initiate the downward slam.

Easier and harder versions

Easier

  • Lighter ball, slower tempo.
  • Perform the movement without rising onto the balls of your feet.
  • Stop the upward motion at chest height instead of going fully overhead.

Harder

  • Use a heavier slam ball.
  • Add a jump at the top of the extension before slamming the ball down.

Using it in intervals

Incorporate the Medicine Ball Slam into your high-intensity intervals to build sustained power. Because this movement demands full-body coordination, place it early in your circuit when your nervous system is fresh. Aim for maximum effort on every single throw rather than rushing just to get more repetitions. As you get tired during later rounds, your lower back may try to take over. Focus heavily on dropping your hips to pick up the ball, ensuring your form remains strict even under heavy fatigue.

Formats that suit this move: 40/20 Intervals, EMOM Workout, Low-Impact HIIT Workout.

Similar moves

When to stop and see a doctor

  • Sharp pain in your lower back during the pickup or throw.
  • A pinching sensation in your shoulder joints when reaching overhead.
  • Numbness or tingling traveling down your arms.
  • Sudden dizziness or lightheadedness from the rapid change in position.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.