Medicine Ball Slam: Full Body Technique Guide and Video
Most of the time, when you’re in the gym, it’s all about slow and steady. Whether you’re lifting weights or doing calisthenics, the goal is to move your body purposefully and evenly to demonstrate control.
Medicine ball slams are another story. This explosive exercise is popular in high-intensity interval training (HIIT) and functional fitness programs, where power and speed are key.
Medicine ball slams, when done correctly, are a surefire way to increase strength and coordination. This guide explains how to do them and why you should do them.
Why do medicine balls collide?
The medicine ball slam is a powerful exercise that works your shoulders, legs, and core. Overhead medicine ball slams are a type of plyometric exercise, a category of training that utilizes fast, high-intensity movements to increase power and strength.
Medical ball slams are very convenient because all you need is a medicine ball and a few feet of space. Beyond accessibility, there are other reasons why overhead slams are popular. Gym-goers often perform medicine ball slams for the following reasons:
- Adjust the condition of the whole body – Medicine ball slams may seem like they only work on your arms. But this dynamic exercise also targets your lower body and core. Almost every muscle group is worked, from your upper back to your hamstrings.
- Improve cardiopulmonary function – The speed and movement involved in a med ball slam will get your heart beating faster, especially if you do it multiple times in a row. In other words, the heart muscle Also I am receiving training. The more intense exercise you do, such as slamming, the more blood your heart pumps to your lungs and muscles.
- improve coordination – The Med Ball Slam is a full-body workout, so performing it strengthens your overall coordination and balance (because all your muscles have to work together).
Medicine Ball Slam Step-by-Step Guide
Were you able to convince me to add medicine ball slams to your training routine? Perfect. The next step is to learn how to properly perform this dynamic exercise.
Here’s how to do a medicine ball slam.
- Step 1: Choose a medicine ball – Whether you’re training at the gym or at home, medicine ball slams start with the right medicine ball. It’s best to choose a ball that is soft and doesn’t bounce when it hits the ground. When it comes to weight, look for something relatively light. We recommend starting with a 5- or 10-pound ball and gradually increasing the weight.
- Step 2: Set your stance – Bring the ball to an open space in the gymnasium and place it in front of you. Stand behind a medicine ball with your feet slightly wider than shoulder-width apart.
- Step 3: Raise the ball above your head – Pick up the ball with your knees bent and bring it over your head in a fluid motion. Keep your palms facing in and your arms straight (but don’t lock your elbows).
- Step 4: Slam the ball on the ground – Engage your core and drive your hips back as you forcefully send the medicine ball into the ground. Once the ball leaves your hands, follow through and swing your arms over your body so your hands are facing behind you.
- Step 5: Pick up the ball and repeat. – Grab the ball and repeat from step 3 as many times as you like. We recommend doing 5 to 10 repetitions per set, but you can also customize your workout based on your goals and fitness level.
Safety precautions: How to avoid injury
Medicine ball slams are a high-intensity, full-body workout that can lead to injuries. To stay safe, follow these tips:
Start with a warm-up
While it’s always a good idea to approach your workout in a relaxed manner, warming up is especially important when doing med ball slams. Spending even 10 minutes warming up can greatly reduce your chances of injury.
Before you grab your medicine ball, do a series of warm-up exercises like the example below.:
- 5 minute full body stretch
- 1 minute arm rotation
- 10 lunges on each side
- 10 squats
- 10 jumping jacks
maintain correct posture
Improper posture can lead to spinal and leg injuries. Therefore, when lifting the medicine ball, keep your back straight and your knees slightly bent.
keep your elbows bent
Be careful not to lock your elbows when bringing the ball over your head. Microbends at the elbows reduce potential strain.
Tips for beginners
Is this your first time doing a medicine ball slam? No problem. Please keep this advice in mind.
- Start small and slow – At first, focus on controlling the movement. If possible, hit the medical ball in front of a mirror to perfect your form. As you gain confidence, you can increase your speed and intensity.
- Please throw it with all your might – Any part of an exercise can be a workout, but the heart of the medicine ball slam is, well, it’s a workout. slam. When throwing the ball to the ground, try to throw it with as much force as possible. You can benefit from it.
- respect those around you – The impact of the medicine ball can be loud, so check your surroundings before you start. Consider refraining from slamming in a packed gym during peak hours. absolutely Avoid doing this in your apartment if you have a downstairs neighbor.
Incorporate medicine ball slams into your training routine
Adding medical ball slams to larger routines will give you the best results.
One way to incorporate medicine ball slams is to make them part of a circuit. For example, you can do each of the following 10 times:
- squat
- kettlebell swing
- burpees
- biceps curl
- medicine ball slam
Medicine ball slams are also effective as interval training. Hold for 30 seconds, rest for 15 seconds, then repeat.
Increase power and coordination with Chuze Fitness
Regardless of how you incorporate medicine ball slams into your workout, one thing is for sure. This high-intensity exercise can help you improve your athletic performance, build muscle, and improve your overall fitness level.
Need a place to run? medicine For ball slams and of course all the other exercises in your routine, Chuze Fitness is the ultimate spot. Our state-of-the-art facility has all the equipment and great amenities you need to reach your fitness goals.
Visit your local Chuze Fitness store today to get started.
source:
Harvard Health. Plyometrics: 3 explosive exercises for beginners. 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 the mind. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding, and all things wellness.
