Medicine ball slams are more than just a way to let off steam—they’re one of the most explosive and functional total-body movements you can include in your training. Whether you’re looking to improve athletic performance, burn fat, or increase your core power, med ball slams deliver.

In this article, you’ll learn, What medicine ball slams are and how to perform them, the full range of benefits they offer, a sample workout that integrates slams effectively, muscles worked and key programming tips, and recommended supplements and coaching strategies.

What Are Medicine Ball Slams?

Medicine ball slams are a dynamic, explosive exercise that involves lifting a medicine ball overhead and forcefully slamming it to the ground. The movement trains the body in triple extension (hips, knees, and ankles) and builds power, coordination, and core stability.

Unlike many traditional weight training exercises, med ball slams focus on speed and intent, making them ideal for metabolic conditioning and athletic power development.

“Ballistic resistance training like medicine ball throws and slams improves rate of force development and enhances functional power output.” — Cormie et al., Sports Medicine

Benefits of Medicine Ball Slams

Full-Body Power Development

Slams recruit the entire kinetic chain, building force production from your legs through your core and upper body.

Core Strength & Stability

Each slam challenges the core to resist rotation and flexion, improving dynamic stability and midline control.

Fat Burning & Conditioning

Med ball slams spike your heart rate, making them a great addition to HIIT workouts or metabolic circuits for fat loss.

Coordination and Athleticism

Improve timing, rhythm, and explosive control, which are essential for sprinting, jumping, and changing direction.

Low Equipment, High Impact

All you need is a durable med ball and floor space, making this an accessible movement for all fitness levels.

“Slam variations can be programmed for power, metabolic conditioning, or movement quality, depending on the tempo and intent.” — Lauder et al., Journal of Strength and Conditioning Research

Muscles Worked During Medicine Ball Slams

Muscle Group
Role in Movement

Glutes & Hamstrings
Hip drive and triple extension

Quadriceps
Knee extension and squat positioning

Core (abs, obliques)
Bracing and deceleration

Lats & Upper Back
Pulling and control of slam

Shoulders & Triceps
Overhead lift and explosive slam

Forearms & Grip
Stabilizing the ball through reps

How to Perform a Medicine Ball Slam

Step-by-Step Guide

Start Position: Stand tall with feet shoulder-width apart, holding a slam ball in front of you.

Lift Overhead: Extend your arms and raise the ball overhead in one powerful motion, rising onto your toes.

Slam with Force: Engage your core and drive the ball down into the ground using your whole body, snapping through the hips.

Catch & Repeat: Pick the ball up immediately (if it bounces, catch on the rebound), and reset into starting position.

Pro Tips

Use a non-bounce slam ball for control and safety.

Exhale forcefully as you slam the ball to activate the core.

Keep your back straight and avoid rounding the spine on the pickup.

Adjust tempo depending on whether you’re training for power or endurance.

Sample Med Ball Slam Workout

Here’s a standalone medicine ball slam conditioning circuit or a finisher you can add to any strength day.

Exercise
Sets
Reps/Time
Focus

Overhead Med Ball Slam
4
12–15 reps
Full-body explosive power

Slam-to-Sprawl Combo
3
30 sec on/off
Conditioning

Lateral Med Ball Slam (side-to-side)
3
10/side
Oblique/core activation

Squat + Slam
3
12–15 reps
Quad and glute engagement

Med Ball Rotational Throw (if space allows)
3
10/side
Power and coordination

Rest: 45–60 seconds between sets.
Finisher Option: Max reps in 60 seconds of slams.

When and How to Program Med Ball Slams

Before lifting (as a primer) for nervous system activation

During metabolic circuits for conditioning and calorie burn

As a finisher after heavy compound lifts for extra intensity

In athletic training blocks to improve rate of force development

Supplement and Coaching Recommendations

Performance Supplements

Beta-Alanine – Improves endurance and reduces fatigue
→ Swolverine Beta-Alanine

Citrulline Malate – Increases blood flow and training volume
→ Swolverine PRE

Clean Carbs – Refuel post-workout with complex carbs for recovery
→ Swolverine Clean Carbs

Personalized Coaching

Want to get more from your workouts? Our coaching includes performance-based training + nutrition tailored to your body and goals.

→ Start Coaching at The Swole Kitchen

Final Thoughts: Why You Should Be Doing Med Ball Slams

Medicine ball slams are one of the most efficient and effective total-body exercises you can perform. Whether your goal is more explosiveness, better conditioning, or lean muscle, this powerful movement deserves a spot in your weekly training routine.

Train with intent. Slam with purpose. And build real-world performance.