Strength

Med Ball Ball Rainbow Slam

Improve your strength, endurance, and flexibility with the dynamic Med Ball Rainbow Slam. This full-body exercise targets shoulders, arms & core, building power & explosiveness. Also, it's a great stress reliever.
View all exercises
Med Ball Ball Rainbow Slam instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, holding the medicine ball in both hands.
2
Raise the ball up and over your head to one side, mimicking the shape of a rainbow.
3
Quickly and forcefully slam the ball down to the opposite side, hinging at your waist and using your arms to throw the ball downwards.
4
Bend your knees to retrieve the ball, then move it up and over your head to the other side to start the next rep.
5
Repeat for the programmed number of reps while avoiding bending your back excessively or lifting the ball with poor posture.
Stand with your feet shoulder-width apart, holding the medicine ball in both hands.
Raise the ball up and over your head to one side, mimicking the shape of a rainbow.
Quickly and forcefully slam the ball down to the opposite side, hinging at your waist and using your arms to throw the ball downwards.
Bend your knees to retrieve the ball, then move it up and over your head to the other side to start the next rep.
Repeat for the programmed number of reps while avoiding bending your back excessively or lifting the ball with poor posture.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Med Ball Ball Rainbow Slam, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer