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Challenge · 2025

#83: 100 Med Ball Slams for Explosive Release

Release tension and build total-body explosiveness with 100 med ball slams. A primal power movement that torches your core and clears your head.

By Editorial Team · · Updated

Athlete mid-slam with a medicine ball, knees bent, core braced, ball milliseconds before impact on the gym floor

Few movements are as satisfying or as brutal as the med ball slam. It’s a pure expression of controlled violence: lift, explode, reset, repeat.

But this challenge isn’t about one powerful rep. It’s about doing it 100 times. That means maintaining power, form, and focus while your heart rate climbs and your grip starts to fail.

This RB100 Challenge brings together cardio, core power, and stress relief in one high-intensity blast. If you’ve never hit 100 slams before, you’re in for a full-body wake-up call.

“Slams don’t just build power they let it out.” — RB100.Fitness

Overhead position with ball extended, full-body tension and engagement
Overhead position with ball extended, full-body tension and engagement

The Challenge Format

  • Reps: 100 med ball slams
  • Suggested Ball Weight: Beginner: 4–6kg
  • Intermediate: 8–10kg
  • Advanced: 12–15kg
  • Standards: Start with ball overhead
  • Slam forcefully to the ground using hips, core, and arms
  • Catch on bounce or reset from floor
  • Maintain tight core and posture throughout

Suggested Sets:

  • 10 × 10 with 20–30 seconds rest
  • 5 × 20 with 45 seconds rest
  • Max effort: 100 unbroken (test your engine)

Log your splits and weight used in the RB100 Tracker.

Why Med Ball Slams Matter

Med ball slams train:

  • Core-to-ground power transfer
  • Triple extension mechanics (hips, knees, ankles)
  • Rotational control and anti-flexion
  • Grip strength and work capacity

Plus, it’s one of the most therapeutic movements in training both physically and mentally.

Slams have been shown to improve explosive output and reduce sympathetic stress when performed at high intensity and short intervals [Journal of Strength and Conditioning Research, 2020].

Programming Ideas

  • As a finisher: after lifting or sprint sessions
  • EMOM: 10 reps per minute for 10 minutes
  • In a circuit: combine with #68: Push Presses or #76: Double-Unders
  • Paired with a core isometric: slam + plank hold

Technical Cues

  • Keep elbows slightly bent don’t lock out
  • Use your hips and abs not just your arms
  • Exhale hard during the slam to sync breath with force
  • Land with soft knees and braced core to avoid jarring impact
Front view of athlete recoiling from the slam, ball bouncing slightly
Front view of athlete recoiling from the slam, ball bouncing slightly

Recovery Tips

Expect soreness in:

  • Lats and triceps
  • Obliques and lower abs
  • Calves and grip

Cool down with #28: 100 Minutes of Weekly Mobility and #23: Hydration Focus.

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