ZULTA
NL Join the waitlist

Abs

Medicine Ball Slam

The Medicine Ball Slam is a plyometric exercise with a medicine ball for your abs. Share of the load in the Zulta muscle model: upper abs 16%, lats (upper) 16% and lower abs 8%.

Also known as: ball slam

Level: BeginnerEquipment: Medicine ball
Medicine Ball Slam demonstration

How to do it

  1. Stand with feet shoulder-width, holding a slam ball at the chest.
  2. Lift the ball overhead, extending the body and rising onto the toes.
  3. Pull the ball down hard and slam it into the floor just in front of the feet.
  4. Hinge the hips and bend the knees to follow the ball down with a flat back.
  5. Pick up the ball with a squat and repeat.

Tips

  • Pull down with the lats and abs, not just the arms.
  • Exhale hard on every slam.
  • Use a dead ball so it stays on the floor.

Common mistakes

  • Rounding the back when picking up the ball.
  • Slamming the ball so far forward that it rolls away.
  • Leaving the arms bent so the slam loses power.

Muscles worked by the Medicine Ball Slam

  • Upper abs Primary16%
  • Lats (upper) Primary16%
  • Lower abs Secondary8%
  • Gluteus maximus Secondary8%
  • Lats (lower) Secondary8%
  • Obliques Secondary8%
  • Triceps (long head) Secondary8%
  • Front delts Minor6%
  • Quads (vastus lateralis) Minor6%
  • Hamstrings (biceps femoris) Minor4%
  • Serratus anterior Minor4%
  • Lower chest Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%

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.

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 Slam alternatives

Same equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Medicine Ball Slam work?

Mainly the upper abs and lats (upper). The lower abs, gluteus maximus, lats (lower), obliques and triceps (long head) assist.

Is the Medicine Ball Slam good for beginners?

Yes. The Medicine Ball 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 Slam?

For example the Medicine Ball Rotational Throw and Medicine Ball Side Slam. They train mostly the same muscles.

How do you make the Medicine Ball Slam harder?

Add weight or reps, or move on to the Medicine Ball Rotational Throw and Medicine Ball Overhead Throw.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist