Abs
Medicine Ball Side Slam
The Medicine Ball Side Slam is a plyometric exercise with a medicine ball for your abs. Share of the load in the Zulta muscle model: obliques 25%, upper abs 13% and gluteus maximus 11%.
How to do it
- Stand with feet shoulder-width, holding a slam ball in both hands at the chest.
- Lift the ball overhead, rising onto the toes and lengthening the body.
- Rotate the trunk and slam the ball hard into the floor just outside one foot.
- Bend the knees and hips as you slam so the back stays flat.
- Pick up the ball, return overhead and slam to the other side.
Tips
- Pivot the back foot to let the hips rotate with the trunk.
- Exhale sharply on each slam.
- Use a dead ball that does not bounce back up at you.
Common mistakes
- Rounding the back to reach the floor.
- Throwing only with the arms without rotating.
- Slamming too close to the foot.
Muscles worked by the Medicine Ball Side Slam
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Power comes from turning the hips and trunk. The back hip pivot drives the rotation. Throwing or slamming a ball as hard as possible: the legs and hips start it, the trunk transfers it and the arms release it; which muscles lead depends on the direction.
Medicine Ball Side Slam alternatives
Same equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Medicine Ball Side Slam work?
Mainly the obliques and upper abs. The gluteus maximus, lower abs and triceps (long head) assist.
Is the Medicine Ball Side Slam good for beginners?
Yes. The Medicine Ball Side Slam is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Medicine Ball Side Slam?
For example the Medicine Ball Rotational Throw, Medicine Ball Scoop Toss and Medicine Ball Slam. They train mostly the same muscles.
How do you make the Medicine Ball Side Slam harder?
Add weight or reps, or move on to the Medicine Ball Rotational Throw and Medicine Ball Scoop Toss.
Log your sets in Zulta
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