The Lateral Med Ball Slam is an explosive, side-dominant movement designed to develop rotational power, lateral stability, and full-body coordination. Unlike the overhead or rotational slam, this variation emphasizes force production in the frontal plane training the body to generate and absorb power laterally. It’s a highly functional movement for athletes who need agility, quickness, and core control across multiple planes of motion.

To perform, stand with feet slightly wider than shoulder-width, holding a medicine ball at hip height. Rotate your torso and load your hips to one side while keeping your core tight and knees slightly bent. In one smooth, explosive motion, rotate through your hips and shoulders as you drive the ball laterally into the ground beside your foot. Catch or retrieve the ball on the bounce and reset to the starting position before slamming to the opposite side.

The Lateral Med Ball Slam primarily targets the obliques, core, shoulders, and hips, while improving coordination, balance, and power transfer across the body. This movement trains the ability to decelerate and control rotation vital for athletic performance in running, combat sports, and hybrid fitness competitions like HYROX.

Common mistakes include twisting the knees instead of rotating through the hips, relying solely on the arms, or over-rotating the upper body. Cue “rotate from the hips,” “brace before you throw,” and “slam with control.”

In Relentless Bravery Fitness, this movement represents disciplined explosiveness pure power, guided by control and intent.

Program 3–5 sets of 8–10 reps per side for power development or integrate into conditioning circuits for explosive endurance.