Ryan Douglas
September 15, 2021 Ryan Douglas
(Last Updated On: September 15, 2021)
"Everyone needs a good workout to stay healthy and fit. And if you’re looking for a way to spice up your routine, then med ball slams might be the solution!
Med ball slams are an explosive full-body exercise that is guaranteed to get your heart pumping and leave you feeling accomplished.
The best part? You can do it anywhere with just a little bit of space and a med ball. With this guide, we’ll walk you through the basics so that you can start adding them to your routine today. So put on those workout shoes because this one’s going to be fun!
What is a Med Ball Slam?
The med ball slam is an explosive, cardiovascular exercise that can help you improve muscle power and explosiveness for sports or just to burn some extra calories.
As if the name didn’t tell you how to do this exercise, you slam the ball against the floor or a wall.
What are the Benefits of Med Ball Slams?
There are many benefits to med ball slams. They are great for improving your power, explosiveness, speed, coordination, and even your vertical. Basically, med ball slams are a great full-body exercise that can help you take your workout to the next level.
Med Ball Slams:
- Improves power
- Increase explosiveness
- Challenge coordination and agility
- Improve vertical jump + more!
Related: Build Explosive Power With These 7 Med Ball Exercises
How To Do A Med Ball Slam
The video above shows you exactly how to do a med ball slam but I am also going to tell you how because Google likes words.
Step by step instructions on how to correctly perform med ball slams so you get the most out of this exercise. *Proper form is important when doing med ball slams as it will prevent injury and ensure you’re getting the most out of each repetition.*
1. Start by standing over the ball with a hip-width stance. 'Squeeze' your feet into the ground, then sink down to grab it and keep your lower back flat as you move!
2. As you stand in an 'athlete stance', rise up onto your toes and extend outwards with arms extended upwards. Raise ball above your head like it’s going to explode.
3. Explosively contract your body as you rotate the med ball into the ground below you by rotating your arms and legs downward. Use your hip power to help slam the med ball into the ground with the force of 100 suns.
4. Depending on what kind of ball you have, be prepared to catch the ball if it should bounce back up so it doesn’t blast you in the face. They do make balls for slamming that don’t bounce, more on those later.
What Muscles Are Used When Performing A med Ball Slam?
When you med ball slam or med ball jump, your entire body is utilized. This means med ball slams are an excellent full-body exercise. Key muscle groups that are used in med ball slams are:
Abs – The abs are used to generate the downwards force during a slam. The harder you hit, the more they’ll have to keep contracting as if performing a crunch from a standing position!
Lats – The medicine ball is an overhead exercise that requires you to draw your arm down in front of the body. The primary function of lattisimus dorsi, or back muscles as it’s also called, comes into play with this slam because there are many secondary movers such as shoulders and arms which must move accordingly for maximal strength development while focusing primarily on core stabilization through extension at virtually all times so we don’t end up like a limp noodles salad!
Hip Flexors – These muscles are used to propel you upwards as well as decelerate your body when med ball slams come to an end.
Obliques – Not just for good looks, med ball slams require rotational strength to stabilize the body while med ball slams are being done. These muscles come into play when med ball slams are performed with a med ball that bounces.
Glutes – This muscle is used when med ball slams are performed where med ball bounce is involved.
Lower Back – The med ball slam focuses on core stabilization throughout the entire med ball slam. The lumbar region of the back is involved when med ball slams are performed so core stability can be developed.
Who Should Do Med Ball Slams?
Athletes – Med ball slams are a great way for athletes to build athletic power without having to go through the lengthy process of learning Olympic lifts. Plus med ball slams are good for all types of athletes. Whether you run, play basketball, football, etc., med ball slams will help get you stronger and increase power to help prevent injury which helps get you more playing time!
Non Athletes – Med ball slammers aren’t just limited to the athletic sector. Anyone from a weight loss patient to a ninja warrior will find med ball slams beneficial because med ball slams are an easy way to work your entire body all at once! Plus med ball slammers provide aerobic benefits as well.
Strength Competitors – Adding med ball slams into a strength training routine is not only beneficial to athletes but can be fun for anyone looking to get stronger. Plus med balls are great to work grip strength!"
(For the rest of Ryan Douglas' article on Med Ball Slams: How And Why You Should Be Doing Them, click on The Athletic Build link above)
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
