Ball Slam (Medicine Ball)
The Ball Slam is an explosive, full-body metabolic exercise that involves lifting a medicine ball overhead and driving it into the ground with maximum force. This movement builds explosive power and cardiovascular endurance while intensely targeting the core and anterior chain.
Because ball slams rely entirely on explosive power, maintaining intensity is critical; the AI analyzes your RPE and rep speed to ensure you aren't just 'going through the motions' without force. By integrating your daily HRV and sleep data, the app can determine if your central nervous system is recovered enough for this high-power movement or if a lower-impact regression is safer for the day. Additionally, if you track pain in your lower back, the AI can instantly recommend core alternatives that reduce spinal compression.
Form Cues
- Extend your body fully at the top
- Hinge your hips back as you initiate the slam
- Crunch your abs forcefully downwards
- Exhale sharply upon impact
- Squat down with a flat back to retrieve the ball
- Don't round your lower back to pick up the ball
- Don't use only your arms to throw
- Don't keep your legs stiff and locked
- Don't let the ball hit your face on the rebound
Common Mistakes
- Lacking explosive intent
- Rounding the spine during retrieval
- Bending at the waist instead of hinging hips
- Shortening the range of motion overhead
Muscles Worked
This exercise primarily targets the rectus abdominis and obliques, using the core to transfer force downwards. The latissimus dorsi and anterior deltoids work vigorously to accelerate the ball, while the glutes and hamstrings stabilize the dynamic hip hinge pattern.
Primary
Secondary
Get Personalized Coaching for Ball Slam (Medicine Ball)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.