Medicine ball slam: how to do it + video

Medicine Ball Slam: Full Body Technique Guide and Video

Often times, when you’re in the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing calisthenics, your goal is to demonstrate control, moving your body evenly and purposefully.

Medicine ball calculations are another story. Popular in high intensity interval training (HIIT) and functional fitness programs, this explosive workout is all about power and speed.

If done correctly, medicine ball exercises provide a reliable way to build strength and coordination. In this guide, I’m explaining how to do them and why you need them.

Why does medicine ball hurt?

The medicine ball slam is a powerhouse that engages the shoulders, legs and core. Overweight medicine ball slams are a type of plyometric exercise, a category of exercise that uses quick and intense movements to develop power and strength.

Med ball slams are very convenient as you only need a medicine ball and a few feet of space. In addition to accessibility, surface gliders are popular for other reasons. Gym-goers often perform medicine ball slams because

• Relax your whole body – Medicine ball calculations may seem to only work on your hands. But this dynamic workout also targets your lower body and core. From your upper back to your shoulders, almost every muscle group is engaged.
• Improve your cardio – The speed and movement in the Med Ball Slam will get your heart pumping, especially if you do a lot of repetitions in a row. That is your heart muscle as well exercise. The more you perform high-intensity movements like slams, the more blood it can send to your lungs and muscles.
• Increase coordination – Because Med Ball Slams are a full-body workout, performing them can improve your overall coordination and balance (since all your muscles have to work together).

A step-by-step guide to the medicine ball slam

Have we convinced you to add medicine ball crunches to your workout routine? Perfect. The next step is to learn how to perform this dynamic exercise correctly.

Here’s how the medicine ball slam works:

• Step 1: Choose a medicine ball – Medicine ball exercises whether you are training at the gym or at home start with the right medicine ball. You want to choose a soft ball that doesn’t bounce back when it hits the ground. As for weight, look for something relatively light. We suggest starting with a 5- or 10-pound ball, then work your way up.
• Step 2: Set your position – Bring your ball to an open area in the gym and place it in front of you. Stand behind a medicine ball with your feet slightly shoulder-width apart.
• Step 3: Lift the ball up – Bend at the knees to pick up the ball, then roll it over your head in a fluid motion. Your palms should be facing in, and your arms should be straight (but not locked at the elbows).
• Step 4: Lift the ball to the ground – Engage your core, then drive your butt back as you force the medicine ball into the ground. After the ball leaves your hands, follow through so that your arms swing past your body and your hands point behind you.
• Step 5: Pick up the ball and repeat – Grab the ball and start over from step 3 to get as many reps as you want. We recommend doing 5-10 repetitions per set, but you can personalize your workout based on your goals and fitness level.

Safety precautions: how to avoid injuries

Because the medicine ball slam is a full-body, high-intensity exercise, injuries can occur. Follow these tips to stay safe.

Start by warming up

We always recommend easing into a workout, but warming up is very important when doing the Med Ball Slam. Spending even ten minutes warming up can greatly reduce the chance of injury.

Before holding a medicine ball, do a series of warm-up exercises as shown below:

• A five minute full body stretch
• One minute arm circles
• 10 lungs on each side
• 10 squats
• 10 jumping jacks

Keep the correct position

Improper posture can cause injury to the spine or legs. So when lifting the medicine ball, keep your back straight and your knees slightly bent.

Bend your elbows

Be careful not to lock your elbows as you bring the ball up. The micro-bend on the elbow reduces the possibility of stress.

Tips for beginners

New to Medicine Ball Slam? no problem. Just remember this tip:

• Start small and slow – Focus on controlling your movement first. If you can, place your Mediball in front of a mirror to perfect your look. Once you feel confident, you can increase speed and strength.
• Throw it as hard as you can – Every exercise gives you a workout, the essence of the medicine ball, well, An insult. When you throw the ball to the ground, use as much power as possible – that’s where the benefits come from.
• Respect those around you – Medicine ball calculations can be loud, so take your surroundings before you start. Consider keeping a slam in the gym at peak hours – and for sure If you have downstairs neighbors, avoid doing it in your apartment.

Incorporate a medicine ball into your exercise routine

You will enjoy the best results if you add the Med Ball Slam to a great routine.

One way to integrate a medicine ball slam is to make it part of a circuit. For example, you can do 10 repetitions of each of:

• Squats
• Kettlebell swings
• Burpees
• Bicep curls
• The medicine ball slides

Medicine ball slams also work well as an interval training exercise: go for 30 seconds, rest for 15 seconds, and then repeat.

Build strength and coordination with Chuze Fitness

However you incorporate the medicine ball slam into your workout routine, one thing’s for sure: this high-volume exercise will help you improve your athletic performance, build muscle, and increase your overall fitness level.

If you want a place to execute with For ball slams—not to mention all the other exercises in your routine—Chouze Fitness is the ultimate destination. Our state-of-the-art facilities boast the equipment and amazing amenities you need to reach your fitness goals.

Visit your nearest Chuze Fitness location today to get started.

Sources:

Harvard Health. Plyometrics: Three explosive exercises even beginners can try. https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960

Master class Medicine Ball Slam Guide: How to Master the Medicine Ball Slam. https://www.masterclass.com/articles/medicine-ball-slams-guide

National Heart, Lung, and Blood Institute. Physical activity and your heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits