RB100 Fitness
Back to exercises

Exercise library

Med Ball Slam (Plyometrics)

A powerful, full-body plyometric movement that develops core and upper-body explosiveness by slamming a medicine ball forcefully into the ground.

Setup

  1. Stand with feet shoulder-width apart; hold medicine ball at chest height; brace core and prepare to lift ball overhead.

Execution

  1. Lift ball overhead with extended arms; engage core and hips; slam ball into the ground with full power; catch or reset and repeat.

Coaching cues

  • Use your hips.
  • Slam through your core.
  • Finish tall.

Common faults & fixes

  • Rounding spine → keep chest up and hinge properly.
  • Overextending → engage core to protect back.
  • Weak slam → drive force from hips, not just arms.

Regressions

  • Lighter ball, half-speed slams, standing torso flexion with controlled return.

Variations

  • Rotational slam, overhead slam, lateral slam, single-arm slam.

Programming ideas

  • 3–5×8–12 reps for power; include in conditioning circuits; alternate with rotational slams for variety.

Safety

Use a non-bouncing or dead ball; avoid excessive spinal flexion; control rebound to prevent injury.

Competition standards

Full overhead extension; ball driven to ground with control; upright recovery; consistent power output each rep.

In depth

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.

Keep training

Related exercises

Workouts using this exercise