Medicine Ball Slams: Full Body Technique Guide and Video
Most of the time, when you’re in the gym, slow and steady is the name of the game. Whether you’re lifting weights or doing gymnastics, your goal is to demonstrate control, moving your body evenly and with purpose.
The medicine ball is another story. This explosive exercise, popular in high-intensity interval training (HIIT) and functional fitness programs, is all about power and speed.
When done correctly, medicine kicks offer a safe way to build strength and coordination. In this guide, we explain how to make them—and why you should.
Why does the medicine ball pop?
Hitting a medicine ball is a powerful exercise that engages the shoulders, legs and core. The overhead medicine ball kick is a type of plyometric exercise, a category of exercise that uses quick, high-intensity movements to build strength and power.
The medicine ball is extremely practical because you only need a medicine ball and a few meters of space. In addition to affordability, overhead slums are popular for other reasons. Gym goers often perform medicine ball kicks because:
- Condition your whole body – It may seem as if the medicine shots only affect your hands. But this dynamic exercise also targets the lower body and core. From the upper back to the hamstrings, almost every muscle group is engaged.
- Improve your cardio – The speed and movement involved in med ball slams gets your heart pumping, especially if you do multiple reps in a row. This means that your heart muscle also training. The more you do high-intensity activities like squats, the more blood your heart can send to your lungs and muscles.
- Increase coordination – Because med ball slams offer a full-body workout, doing them can improve your overall coordination and balance (since all your muscles have to work together).
Step by step guide to slums with medic
Have we convinced you to add medicine ball kicks to your exercise routine? Perfect. The next step is to learn how to properly perform this dynamic exercise.
Here’s how to perform a medicine ball kick:
- Step 1: Choose a medic – Whether you train in the gym or at home, medicine kicks start with the right medicine. You’ll want to choose a soft ball that doesn’t bounce and won’t bounce when it hits the ground. In terms of weight, you’re looking for something relatively light. We suggest starting with a 5 or 10 pound ball and working your way up.
- Step 2: Set your attitude – Bring the ball to an open area in the gym and place it in front of you. Standing behind a medicine ball, place your feet slightly wider than shoulder-width apart.
- Step 3: Raise the ball above your head – Bend at the knees to lift the ball, then lift it overhead in a fluid motion. Your palms should be facing inwards and your arms should be straight (but not bent at the elbows).
- Step 4: Hit the ball on the ground – Engage your core, then send your butt back as you send the medicine ball hard to the ground. After the ball leaves your hand, follow through with your arms dangling beside your body and your arms pointing behind you.
- Step 5: Pick up the ball and repeat – Grab the ball and start over from step 3 for as many reps as you want. We recommend 5-10 reps per set, but you can personalize your workout based on your goals and fitness level.
Safety measures: How to avoid injuries
Because medicine ball kicks are a high-intensity, full-body workout, there is the potential for injury. Follow these tips to be safe.
Start warming up
We always recommend that you start off easy, but warming up is especially important when performing med ball slams. Even ten minutes of warm-up can greatly reduce the possibility of injury.
Before grabbing the medicine ball, perform a series of warm-up exercises as in the example below:
- Five minutes of full body stretching
- One minute of arm circles
- 10 lunges to each side
- 10 squats
- 10 jumping jacks
Maintain proper posture
Improper posture can result in injuries to the spine or legs. So, while lifting the medicine cabinet, keep your back straight and bend your knees slightly.
Keep your elbows bent
When bringing the ball overhead, be careful not to lock your elbows. Micro bending in the elbow reduces the possibility of stretching.
Tips for beginners
New to medicine ball shots? No problem. Keep this tip in mind:
- Start small and slow – At first, focus on controlling your movements. If you can, hit the ball in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.
- Throw as hard as you can – While every part of the exercise will get you moving, the crux of hitting a medicine ball is, well, slam. When you throw the ball to the ground, do it with as much power as possible – that’s where the benefits come from.
- Respect those around you – The medic’s kicks can be loud, so study your surroundings before you start. Consider forgoing full-gym slams at peak times—and definitely avoid doing them in your apartment if you have neighbors on the ground floor.
Incorporating a medicine ball into your exercise routine
You will enjoy the best results if you add med ball slams to your routine.
One way to incorporate medicine slams is to make them part of the circle. For example, you can do 10 repetitions of each of:
- Squats
- Kettlebell swing
- Burpees
- Bicep curls
- The medicine ball shoots
Medicine kicks also work well as an interval workout: do 30 seconds, rest 15 seconds, then repeat.
Build strength and coordination with Chuze Fitness
However you incorporate the medicine ball into your workout, one thing’s for sure: this high-intensity exercise will help you improve your athletic performance, build muscle, and increase your overall fitness level.
If you need to execute somewhere honey hitting the ball—not to mention every other exercise in your routine—Chuze Fitness is the ultimate place. Our state-of-the-art facilities boast all the equipment you need to achieve your fitness goals, as well as incredible amenities.
Visit your nearest Chuze Fitness location today to get started.
Sources:
Harvard Health. Plyometrics: Three Explosive Exercises Even Beginners Can Try. https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960
MasterClass. Medicine Punch Guide: How to Master Medicine Punches. https://www.masterclass.com/articles/medicine-ball-slams-guide
National Heart, Lung and Blood Institute. Physical activity and your heart. https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
