Medicine Ball Slam

Muscles worked by the Medicine Ball Slam

Primary

AbsRectus Abdominis

Secondary

GlutesGluteus MaximusLatsLatissimus DorsiObliquesOblique Abdominals

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

Slam Ball

Also called: dead ball, power slam ball, no-bounce ball.

How to do the Medicine Ball Slam

1. Stand with feet shoulder-width apart, holding a slam ball in front of your hips.
2. Lift the ball overhead by extending the hips and reaching tall.
3. Forcefully slam the ball into the floor between your feet, crunching through the core.
4. Catch the ball on the bounce or pick it up from the floor.
5. Repeat for the recommended number of repetitions.

Form tips

• Use a dead-bounce slam ball, not a traditional medicine ball — regular balls will bounce back into your face.
• Finish with the whole body — it is a full swing, not just an arm throw.

At a glance

Medicine Ball Slam in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Ball Pike
• Barbell Ab Rollout
• Bench Leg Pull-In
• Bicycle Crunch
• Bird Dog Hold
• Boat Pose
• Cable Crunch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "medicine-ball-slam",
  "name_en": "Medicine Ball Slam",
  "name_de": "Medizinball-Slam",
  "name_es": "Golpe con Balón Medicinal",
  "description_en": "An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force.",
  "description_de": "Eine explosive Ganzkörperübung, bei der ein weicher Slam-Ball über den Kopf gehoben und mit maximaler Kraft auf den Boden geschmettert wird.",
  "description_es": "Un ejercicio explosivo de cuerpo completo donde se levanta un slam ball sobre la cabeza y se lanza contra el suelo con la máxima fuerza.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "slam_ball",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "latissimus_dorsi",
    "obliques"
  ],
  "goals": [
    "power",
    "endurance"
  ],
  "tags": [
    "core"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet shoulder-width apart, holding a slam ball in front of your hips.",
    "Lift the ball overhead by extending the hips and reaching tall.",
    "Forcefully slam the ball into the floor between your feet, crunching through the core.",
    "Catch the ball on the bounce or pick it up from the floor.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stehe schulterbreit, halte den Slam-Ball vor den Hüften.",
    "Hebe den Ball über den Kopf, indem du Hüften streckst und dich aufrichtest.",
    "Schmettere den Ball kraftvoll zwischen deine Füße auf den Boden und bringe den Rumpf dabei in eine Beugebewegung.",
    "Fange den Ball beim Aufprall auf oder hebe ihn vom Boden auf.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate con los pies a la anchura de los hombros sosteniendo un slam ball frente a las caderas.",
    "Levanta el balón sobre la cabeza extendiendo las caderas y alargándote hacia arriba.",
    "Golpea el balón contra el suelo entre los pies con fuerza, contrayendo el core.",
    "Atrapa el balón en el rebote o recógelo del suelo.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "Use a dead-bounce slam ball, not a traditional medicine ball — regular balls will bounce back into your face.",
    "Finish with the whole body — it is a full swing, not just an arm throw."
  ],
  "tips_de": [
    "Verwende einen Slam-Ball ohne Rückprall, keinen herkömmlichen Medizinball – normale Bälle springen zurück ins Gesicht.",
    "Den ganzen Körper einsetzen – es ist eine vollständige Schwungbewegung, kein reiner Armwurf."
  ],
  "tips_es": [
    "Usa un slam ball de rebote suave, no un balón medicinal tradicional: los balones normales pueden rebotar hacia la cara.",
    "Termina con todo el cuerpo: es un swing completo, no solo un lanzamiento de brazos."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/medicine-ball-slam-start.webp",
      "peak": "images/flat/medicine-ball-slam-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "medicine-ball-slam");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.