Medicine Ball Slam: How To + Video

Medicine Ball Slam: Full Body Technique Guide and Video

Most of the time, when you’re in the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control and move your body evenly and with purpose.

The Medicine Ball Slam is another story. This explosive movement is popular in high-intensity interval training (HIIT) and functional fitness programs, which focus on strength and speed.

When done correctly, medicine ball slams are a sure-fire way to build strength and coordination. In this guide, we’ll explain how to do these things and why you should do them.

Why do medicine balls slam?

The Medicine Ball Slam is a powerful exercise that engages your shoulders, legs, and core. Overhead medicine ball slams are a type of plyometric exercise, a type of training that uses fast, high-intensity movements to build power and strength.

The Medicine Ball Slam is very convenient because all you need is a medicine ball and a few feet of space. In addition to accessibility, the overhead slam is popular for other reasons. Fitness enthusiasts often perform medicine ball slams because they:

• Condition your entire body – Medicine ball slams may seem like they only work on your arms. But this dynamic workout also targets your lower body and core. From your upper back to your hamstrings, just about every muscle group is involved.
• Improve your cardio – The speed and movement involved in the medicine ball slam will make your heart beat faster, especially if you perform multiple reps in a row. This means your heart muscle also Exercise. The more high-intensity activities (like slams) you do, the more blood your heart can pump to your lungs and muscles.
• Enhance coordination – Since medicine ball slams provide a full-body workout, performing them can enhance your overall coordination and balance (since all of your muscles have to work together).

Step-by-Step Guide to the Medicine Ball Grand Slam

Have we convinced you to add medicine ball slamming to your workout routine? Perfect. The next step is to learn how to perform this dynamic exercise correctly.

Here’s how to perform the Medicine Ball Slam:

• Step 1: Choose an Exercise Ball – Whether you’re at the gym or training at home, medicine ball slamming starts with the right medicine ball. You want to choose a soft, non-bounce ball that won’t bounce when it hits the ground. As for weight, look for something relatively light. We recommend starting with a 5 or 10 pound ball and working your way up.
• Step 2: Set your stance – Take your ball to an open space in the gym and place it in front of you. Stand behind a medicine ball with your feet slightly wider than shoulder-width apart.
• Step 3: Lift the ball over your head – Bend your knees to pick up the ball and lift it over your head in one fluid motion. Your palms should be facing in, and your arms should be straight (but not locked at the elbows).
• Step 4: Drop the ball to the ground – Engage your core, then push your hips back while slamming the medicine ball into the ground. When the ball leaves your hands, follow the ball and let your arms swing across your body, with your hands pointing behind you.
• Step 5: Pick up the ball and repeat – Grab the ball and start from step 3, repeat as many times as you like. We recommend 5-10 reps per set, but you can personalize your workout based on your goals and fitness level.

Safety Precautions: How to Avoid Injury

Because medicine ball slamming is a full-body, high-intensity exercise, injuries are possible. Follow these tips to stay safe.

Start with a warm-up

We always recommend a cool-down workout, but a warm-up is especially important when performing a medicine ball slam. Even taking ten minutes to warm up can greatly reduce the chance of injury.

Before picking up the medicine ball, perform a series of warm-up exercises, as shown in the example below:

• Five-minute full-body stretch
• Circle your arms for one minute
• 10 lunges per side
• 10 reps of squats
• 10 jumping jacks

maintain correct posture

Improper posture can lead to spinal or leg injuries. So when you lift the medicine ball, keep your back straight and bend your knees slightly.

Keep your elbows bent

Be careful not to lock your elbows as you raise the ball over your head. The slight bend in the elbow reduces the possibility of strain.

Advice for beginners

New to the Medicine Ball Slam? no problem. Please remember the following tips:

• Start small and slow – First, focus on controlling your movements. If you can, slam the medicine ball in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.
• throw as hard as you can – While each part of the exercise will give you a workout, the key to the Medicine Ball Slam is, slam. When you throw the ball to the ground, do it with as much force as possible – that’s where the benefits come from.
• respect those around you – The sound of a medicine ball hitting can be loud, so be aware of your surroundings before you begin. Consider postponing a Grand Slam in a packed gym during rush hour — and really If you have downstairs neighbors, avoid these activities in your apartment.

Incorporate medicine ball slams into your workout routine

You’ll get the best results if you add the medicine ball slam to a larger workout.

One way to incorporate medicine ball slams is to make them part of a circuit. For example, you could repeat this 10 times each:

• Squat
• kettlebell swing
• burpee
• bicep curl
• medicine ball slam

Medicine ball slams can also be used as an interval training exercise: hold for 30 seconds, rest for 15 seconds, then repeat.

Build strength and coordination with Chuze Fitness

No matter how you incorporate medicine ball slams into your workout, one thing is for sure: This high-intensity workout will help you improve your athletic performance, build muscle, and improve your overall fitness.

If you need to execute somewhere and To slam the ball—not to mention all the other moves in your workout routine—Chuze Fitness is the ultimate spot. Our state-of-the-art facility has all the equipment you need to achieve your fitness goals along with amazing amenities.

Visit your nearest Chuze Fitness location to get started today.

Source:

Harvard Health. Plyometrics: Three power exercises that even beginners can try. https://www.health.harvard.edu/blog/plyometrics- Three-explosive-exercises-even-beginners-can-try-202308022960

Master class. Medicine Ball Slam Guide: How to Master the Medicine Ball Slam. https://www.masterclass.com/articles/medicine-ball-slams-guide

National Heart, Lung, and Blood Institute. Physical activity and your heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.