← Back to library
Last updated March 11, 2026
Media unavailable
shouldersabsfull body
Ball Slams
Lift a medicine ball overhead and slam it into the ground as hard as possible, using your full body to generate force.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersabslats
Secondary
tricepsquadsglutes (max)deep abs / coreupper traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
medicine ball
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Hold a medicine ball (or slam ball) with both hands at chest height.
- Step 2Starting Position
- Engage your core.
- Rise up onto your toes, extending the ball overhead with arms fully extended.
- Step 3Execution
- Using your lats, shoulders, and core, slam the ball down into the ground directly in front of your feet.
- Hinge at the hips and bend the knees to follow through aggressively.
- Catch the ball on the rebound or pick it up from the floor.
- Stand back up explosively and repeat.
- Step 4Tips
- Use a dead-bounce slam ball for best results.
- Generate power from your entire body, not just your arms.
- Exhale forcefully on each slam.