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Ball Slams

Equipment: Other

Ball Slams
Primary Muscles
  • Infraspinatus
  • Latissimus Dorsi
  • Teres Major
  • Teres Minor
  • Trapezius Lower Fibers
  • Trapezius Middle Fibers
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Rectus Abdominis

Ball Slams are a great exercise to work your whole body and improve your power and endurance. Here is a short guide on how to do them:

  1. Stand with your feet shoulder-width apart and hold a medicine ball in front of you with both hands.
  2. Raise the ball overhead and extend your arms and legs fully.
  3. Slam the ball down to the ground as hard as you can, bending your knees and hips slightly to absorb the impact.
  4. Catch the ball as it bounces up and repeat the movement for the desired number of reps or time.

Introduction

Exercise "Ball Slams" is a dynamic, full-body movement that involves throwing a medicine ball forcefully against a fixed object, such as a wall. It primarily strengthens the core muscles, improves explosive power, and helps in cardiovascular conditioning due to its high-intensity nature. This exercise is effective for those aiming to increase functional fitness, improve athletic performance, or simply looking to enhance their overall physical ability.

Muscles Worked

  • Primary: Lower Back, Core, Shoulders, Glutes
  • Secondary: Arms, Legs

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding a medicine ball in front of your chest.
  2. Bend at your hips and knees to lower into a squat position while simultaneously throwing the ball upwards explosively.
  3. As the ball reaches its peak height, quickly jump upward, swinging your arms above your head and slamming the ball onto the ground in front of you. Maintain core engagement throughout the movement for maximum power and control.

Tip: Keep your back flat during the squat to prevent injury, and land softly with bent knees upon landing to reduce impact on your joints.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Auto Progression helps you adjust your workout as you get stronger.

Use the Rest Timer to ensure optimal rest intervals for your goals.

Form Tips

  • Maintain a straight back and engaged core throughout the movement.
  • Keep your feet shoulder-width apart and bend your knees slightly during the descent phase.
  • Extend your arms fully when slamming the ball overhead, ensuring that you use your legs (not just your arms) for power.

When to Use It

  • High-Intensity Interval Training (HIIT) for explosive power development
  • Functional Fitness programs for full-body strength and conditioning
  • Plyometric workouts to improve athletic performance and agility
  • To track your workout history, visit Workout History
ball slams - Frequently Asked Questions
Common questions about ball slams to optimize your training.

A ball slam works the core, shoulders, and legs, providing a full-body workout.

Perform 10-20 reps per set, aiming for 3-4 sets in your workout.

Start with a lightweight medicine ball (around 6-8 lbs) and gradually increase weight as you progress.

Ball slams are typically performed standing, but seated variations exist for those with mobility issues.

Stand with your feet shoulder-width apart, hold the ball in both hands at chest level, and perform a dynamic overhead slam while keeping your core tight.

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