Med Ball Slams: 5 Major Benefits & Step by Step Guide

How to Do Med Ball Slams (Step-by-Step)

Let’s walk you through exactly how to do medicine ball slams and their benefits step-by-step so that anyone, even beginners, can follow along safely.

Step 1 – Get the Right Medicine Ball

Choose a medicine ball that’s heavy but not too hard to control. Most beginners start with 6 to 10 pounds. Make sure the ball isn’t too soft or too bouncy, or it could bounce back toward your face.

Pro Tip: If you use the MyFitnessCoach app, you can log your progress and track which weight works best for you.

Step 2 – Stand in the Right Position

• Stand with your feet shoulder-width apart.
• Keep your knees slightly bent.
• Hold the medicine ball in front of your chest with both hands.

This is your starting position.

Step 3 – Lift the Ball Over Your Head

• Lift the ball straight above your head.
• Keep your arms extended.
• Engage your core (tighten your tummy muscles).

You should feel your whole body getting ready to move.

Step 4 – Slam It Down!

• Throw the ball down to the ground as hard as you can.
• As you slam, bend your knees and squat a little to add power.
• Try to follow through with your arms.

Make sure the ball lands in front of you and not on your feet!

Step 5 – Pick It Up and Repeat

• Squat down using your legs (not your back).
• Pick up the ball.
• Repeat the movement for 10–15 reps.

Want to make it more fun? Use a timer on the MyFitnessCoach app and see how many slams you can do in 30 seconds!

5 Major Benefits of Medicine Ball Slams

Now that you know how to do them, let’s talk about the benefits of medicine ball slams. Here’s why this simple exercise packs a big punch.

Full Body Workout

Medicine ball slams use almost every major muscle in your body. You’ll feel it in your arms, shoulders, chest, back, core, and legs. That means more muscles working = more calories burned.

Burns Fat Fast

Because this is a high-intensity movement, your heart rate goes up fast. This helps your body burn more fat in less time. Doing just a few sets can help you torch calories quickly.

Builds Strength and Power

Slamming a heavy ball down takes power and strength. The more you do it, the stronger you’ll get, especially in your upper body and core.

Great Stress Relief

Had a tough day? Slamming a ball into the ground feels good! It’s a healthy way to blow off steam and boost your mood.

Improves Coordination and Balance

Because you’re using your whole body together, you improve how well your muscles work as a team. This helps with your balance and coordination.

Add Medicine Ball Slams to Your Workout Routine

Medicine ball slams can be done on their own or as part of a bigger workout. Here are some fun ways to include them:

Warm-Up

Use a lighter ball and do 2 sets of 10 reps to warm up your body before a workout.

In a Circuit

Add ball slams to your circuit training. For example:

• 10 squats
• 10 push-ups
• 15 ball slams
• Repeat 3 rounds

You can log all this easily in the MyFitnessCoach workout logger!

HIIT Workouts

Set a timer for 30 seconds work / 30 seconds rest. Do slams during the work period. Repeat for 4–6 rounds. This makes your workout super fun and effective.

Cool Down

Use slow, controlled slams with a lighter ball to stretch your muscles and lower your heart rate.

Safety Tips for Medicine Ball Slams

Here are some friendly tips to keep you safe while doing this powerful move.

• Don’t use a bouncy ball on hard floors.
• Always bend your knees when picking up the ball.
• Keep your core tight to protect your lower back.
• Start slow if you’re new.
• Stop if something hurts.

Need help choosing a beginner workout plan? The MyFitnessCoach app has customized workout plans made just for your level.

Why Use the MyFitnessCoach App?

If you want to get the most out of your medicine ball slams, using a smart app can help. MyFitnessCoach is an all-in-one fitness app that gives you everything you need in one place:

• Workout Logger
• Food Logger
• Customized Workout Plans
• Diet Plans
• Yoga & Pilates
• Meditation
• Prehab & Rehab Workouts
• Fitness tracking with wearables
• Build-your-own workout feature

…and much more!

You can track your medicine ball slams, set fitness goals, follow expert routines, and stay motivated with reminders and progress charts.

Final Thoughts

Now that you know how to do medicine ball slams and its benefits, it’s time to give it a try! This one simple move can help you get stronger, feel better, and reach your fitness goals faster.

Don’t forget, MyFitnessCoach makes your fitness journey easy and fun. With expert plans, tracking tools, and so many cool features, you’ll never need another app again.

Download the MyFitnessCoach app now and start slamming your way to better health!