What is a Medball Slam?
Medicine ball slams are an excellent form of upper body plyometric training designed to enhance all-around power and strength. While they involve throwing, medicine ball slams aren't just an arm exercise; they actually work your entire body. Your lower body and core have to engage and help protect your spine as you perform the forceful throws
How to perform this exercise
- Stand with your feet shoulder width apart, knees slightly bent and a non-bounce medicine ball held overhead.
- Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs powerfully.
- If possible, catch the ball as it bounces from the floor. If there's no bounce at all, keep the ab muscles engaged and pick the ball from the floor.
- Lift the medicine ball back the the starting position and repeat.
Coaching Tips
Don't use too much weight! The point of the medicine ball slam is to engage your entire body in slamming the ball with as much velocity and force as you can. Start with something light and use as much speed and core engagement as possible to power the ball into the floor.
Exercise Variations
- Medball side slam
- Medball chest throw
- Medball hurricane slams