Exercise Facts
| Movement Pattern | Core, Lateral, Plyometric, Rotation |
|---|---|
| Muscle Group | Core, Hips, Lats, Obliques, Shoulders |
| Equipment | Medicine Ball |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | Med Ball Power Series |
Overview
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.
Setup (Steps)
Stand with feet wider than shoulder-width; hold medicine ball at hip height; rotate torso toward one side while bracing core.
Execution (Steps)
Rotate through hips and shoulders; slam ball laterally into the ground beside foot; catch or reset; alternate sides.
Coaching Cues
“Rotate from the hips.” “Brace before you throw.” “Slam with control.”
Common Faults & Fixes
Twisting knees → rotate from hips, not legs.
Using arms only → drive through hips and torso.
Over-rotating → limit motion to safe range with control.
Programming Ideas
3–5×8–10 reps per side; include in functional circuits; pair with side lunges or rotational cleans for hybrid power sessions.
Variations
Rotational med ball slam, overhead slam, single-arm lateral slam.
Regressions
Half-speed lateral throws, lighter medicine ball, standing torso rotations.
Standards & Competition Notes
Full rotation through torso and hips; lateral slam delivered beside foot; equal reps performed per side; controlled finish.
Safety Notes
Use non-bouncing medicine ball; avoid twisting knees; brace core before rotation; maintain control of ball rebound.
