Medicine Ball Slams

Intermediate Level of Difficulty

The medicine ball slam is a full body conditioning exercise that targets the back, shoulders and core.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

medicine ball slams - step 1

Step 1

Start in a wide stance while holding the medicine ball in both hands.

medicine ball slams - step 2

Step 2

Lift the medicine ball over your head.

medicine ball slams - step 3

Step 3

Slam the medicine ball into the ground as hard as you can.