Beginner
Tier B in Gym · for Full BodyMedicine Ball Slam
Rotational Medicine Ball Slam
3sets
10-12reps
60srest
~9.8kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inSide waist
Fast, explosive drive from the legs and hips through to the arms.
Key cue (the coach says it during the set)“Drive with the hips, move fast, catch softly.”
Tempo · Explosive up, controlled down
Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.
Feel it somewhere else? Fix it like this
- Feel it in Lower backThe back doing the work. Keep a flat back, use the hips, and lower the load until the technique is crisp.
- Feel it in WristsWrists hurting on the catch. Loosen the grip at the catch and work on wrist mobility.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Use a dead-bounce slam ball so it cannot rebound into your face.
- Drive the slam with your abs and lats, not just your arms.
Common mistakes
- Rounding the back to pick the ball up.
Breathing
Inhale as you lift the ball, exhale forcefully as you slam.
Equipment needed
Recommended by goal
Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s