Strength

Med Ball Side Med Ball Slam

The Med Ball Side Slam is a dynamic exercise targeting your core, arms, and legs. It builds strength, endurance and coordination by engaging multiple muscle groups through lifting and slamming a medicine ball. Great for overall fitness.
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Med Ball Side Med Ball Slam instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, holding a medicine ball in both hands.
2
Position the ball on one side of your body, with your arms fully extended outwards.
3
Bring the ball up over your head, twisting your torso to the sides.
4
Slam the ball down with a swift and controlled motion to the opposite side of your body, squatting as you slam down.
5
Return to the standing position, with the ball on the opposite side of your body and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart, holding a medicine ball in both hands.
Position the ball on one side of your body, with your arms fully extended outwards.
Bring the ball up over your head, twisting your torso to the sides.
Slam the ball down with a swift and controlled motion to the opposite side of your body, squatting as you slam down.
Return to the standing position, with the ball on the opposite side of your body and repeat for the programmed number of reps.
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
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Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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