Exercise of the Month: Medicine Ball Slams


Medicine ball slams are a great way to enhance your power and strength. Using medicine ball slams to your workout routine will improve overall athletic performance, cardiovascular conditioning and develop multi-directional core strength.

Medicine ball slams hit almost every major muscle group, making them an excellent addition to high intensity workout routines.

How to perform a Medicine Ball Slam
  1. Stand tall with your feet just slightly further then shoulder width apart, your knees and hips slightly bent, holding a medicine ball in both hands at your torso. Engage your core, drawing your abs towards your spine and rolling your shoulders back to start with perfect posture.
  2. Squat down slightly to load the spring. Then, in one powerful motion, inhale and press through your heels before standing up on the balls of your feet. Extend your knees and hips as you rise to power the upward swing of your arms and lift the medicine ball overhead. The ball should be almost straight overhead with your arms extended at the height of the movement. Keep your arms straight, not leaning back so the ball is behind you.
  3. Use your core and your arms to slam the medicine ball straight down between your feet with as much force as you can. Press your hips back and bend your knees to further power the slam. Exhale as you slam the ball down.
  4. Squat down to pick up the ball from the floor, then immediately move into the next slam by powerfully using your calves, quads, hamstrings, and glutes to stand. Come up on the balls of your feet again as you lift the medicine ball overhead.

Now that you know how to perform a medicine ball slam, why not try it out in your workout this week at your local PCYC Queensland gym!