The Med Ball Slam is one of the most fundamental plyometric movements for building full-body explosive power. It engages the entire kinetic chain from the legs through the core and upper body to deliver force downward in a powerful, controlled motion. This exercise improves athletic performance, conditioning, and coordination while providing an outlet for intensity and aggression in training.

To perform, stand with your feet shoulder-width apart, holding a medicine ball at chest height. Brace your core, engage your glutes, and lift the ball overhead in one smooth motion. Keep your ribs down and arms extended as you generate force from your hips and shoulders. Once fully extended, drive the ball forcefully into the ground using your entire body, exhaling sharply on impact. Catch or retrieve the ball on the rebound and repeat for the desired number of repetitions.

The Med Ball Slam primarily targets the core, shoulders, lats, triceps, and glutes, while also training coordination and timing between the upper and lower body. The explosive downward drive teaches athletes how to channel power efficiently through the core — essential for sprinting, jumping, and combat or rotational sports.

Common mistakes include rounding the back during the slam, overextending the spine when lifting the ball, or relying too much on the arms. Cue “use your hips,” “slam through your core,” and “finish tall.”

In Relentless Bravery Fitness, the Med Ball Slam symbolizes pure intent power released with control and precision.

Program 3–5 sets of 8–12 reps for explosive strength, or use in conditioning circuits to elevate heart rate and reinforce powerful movement mechanics.