Medicine Ball Slam Alternatives

Core strength is key to nearly everything we do as humans. Whether running, jumping, lifting, or twisting, a strong and stable core is key. For athletics (and those looking for a leaner midsection), explosive core training can be the missing link in your core strengthening routine.

In this article we will briefly discuss a key plyometric movement for the core (medicine ball slams) as well as four great medicine ball slam alternatives to add your your current strength and conditioning routine.

View this post on Instagram

A post shared by Buff Dudes (@buffdudes) on Oct 29, 2015 at 10:58am PDT

Medicine Ball Slam Demo

Below is a video demonstration on how to perform various forms of medicine ball slams. Slams can be done with moderate and/or maximal intensities and can be done in a wide array of directions (horizontally, vertically, diagonally, etc) to properly train the full ranges of motion.

Why Do Medicine Ball Slams

Below are just a few benefits of performing medicine ball slams, each briefly described.

  • Total Body Plyometric Exercise: The ability to promote maximal power via forceful contractions at high velocities is key to explosive sports and movements, such as; sprinting, weightlifting, CrossFit, boxing, baseball/softball, football, etc
  • Metabolic Conditioning Purposes: Medicine ball slams are a total body, full range of motion, and energy consuming movement that can be used in many high intensity training programs to promote weight loss, athleticism, and increased fitness for nearly every level.
  • Ballistic Core Strength, Power, and Stability: The ability to promote explosive movement throughout a controlled yet fluid full range of motion is key to athletics, functional fitness, and injury prevention.

Below are a few alternatives to medicine ball slams that coaches and athletes can perform to receive many similar benefits. With that said, the medicine ball slam is often a highly valuable and irreplaceable movement when looking to bring about such physiological adaptations, therefore I suggest including them into training plans on a regular basis.

Sledgehammer Slams

In the event you have a sledgehammer and tire hanging around, go to town with this med ball slam alternative. The amazing thing about the sledgehammer is that you can train various angles of force production and unilateral movement at very high velocities. The need to also recoil the hammer after the slam forces athletes to react and absorb energy safely and effectively.

View this post on Instagram

A post shared by Charles Tash Jr. (@advancefit) on May 1, 2016 at 2:20pm PDT

Woodchoppers

Whether done slowly or with high speeds, this movement can train many of the same attributes as the ball slam, but with the additional ability to train a wider range of motion. Whether done with cables, medicine balls on tethers, or an axe, woodchoppers can be a very functional exercise to increase core strength and explosiveness.

Sprinting

When looking to increase the explosive nature of the core, hip flexors, and neurological systems, short and intense sprints (linearly or laterally) can be an alternative to ball slams when placed in circuits and/or explosive sets. The ability to maintain core stability during high velocities will increase injury resilience and enable athletes of all levels to enhance stability during sprinting and other athletic movements.

View this post on Instagram

A post shared by J2FIT Strength & Conditioning (@thej2fit) on Mar 24, 2017 at 3:47pm PDT

Plyometric Core Training Variations

Whether this is ballistic sit ups, throwing a ball to a partner during core workouts, or simply fast and explosive core training, high emphasis should be placed upon maximal exertion in the movement. Plyometrics are key to force and power production, rotational power, sprint performance, and more; making the inclusion of them in athletic training programs paramount for optimal performance.

Train Your Core Better

Take a look at the following articles to build a stronger, leaner, and more athletic midsection.

  • Core Training for Olympic Weightlifters and Powerlifters
  • 3 Benefits of Ball Slams

Featured Image: @buffdudes on Instagram

Hate Burpees? Here Are 11 Alternatives

That said, burpees can be tricky to perform correctly, especially when done quickly and in high-rep amounts. If you break the exercise down into its separate components, you’ll note that many of the components require a certain degree of strength, mobility and fitness. Burpees have you flowing from a standing position into a deep squat, then to a plank, a pushup and finally back to standing, where you perform a jump for good measure.

When people try to flow through these complex movements without first building their base strength and mobility, they can place a lot of stress on the lower back, wrists and shoulders. For example, many people have a tendency to drop their lower back toward the floor when they go from squat to plank or plank to pushup, and/or they’ll round their back too much when hopping from plank into a low squat. Many of these issues could be corrected with proper prep: “It’s a good idea to make sure that you understand each portion of the movement,” Nelson says.

In addition, people with low blood pressure may experience lightheadedness from getting up from the floor quickly. According to Nelson, this is because your body is trying to circulate your blood from the upper portion to the lower portion, which can cause dizziness during rapid movement changes.

Luckily, there are plenty of other great conditioning exercises you can do instead of burpees. If you want to work your way up to full burpees, you can modify them while you build your strength or resolve any mobility limitations. For example, if you have trouble performing full pushups, simply omit them and work on pushups separately in your workout. If getting up from the floor quickly makes you light-headed, slow things down.

But if you absolutely hate burpees (or you simply can’t do them yet), you can still get your heart rate up and your muscles firing on all cylinders with one of these 11 conditioning move alternatives.

1

Squat Jumps

Stand tall. Push your hips back and bend at the knees to lower into a squat. Once your thighs are parallel to the floor, push through your feet to explode upward, driving your arms overhead. Land softly and repeat.

2

Mountain Climbers

Get into a high-plank position. Brace your core and drive one knee in toward your chest, making sure to keep your raised foot flexed. Quickly alternate knees, returning your raised foot to the floor. Continue alternating knees quickly.

3

Dumbbell or Kettlebell Thrusters

Stand tall with your feet hip-width apart. Hold two dumbbells or kettlebells at shoulder-height, push your hips back and bend at the knees to lower into a squat. Once your thighs are parallel to the floor, drive through your heels to return to standing and use the power of your lower body to help you press the dumbbells or kettlebells overhead. Then, lower the weights back down to your shoulders with control and immediately lower into your next squat.

4

Plyo Lunges

Begin in a lunge position with your front thigh parallel to the floor. To initiate the movement, jump up explosively through your front leg and switch your legs midair. Land softly.

5

Kettlebell Swings

Begin standing with your feet shoulder-width apart, knees slightly apart, with a kettlebell on the floor about a foot in front of you. Grip the handle of the kettlebell with both hands and, keeping your back straight and shoulders down, hike the kettlebell back and up between your legs. Once the kettlebell can’t go any farther, forcefully extend your hips to propel the kettlebell upward. Keep your arms straight throughout the movement. When the kettlebell reaches chest-height, pull it back down between your legs. Keep your chest high at all times.

6

Jumping Jacks

Stand tall. Quickly hop your feet apart while swinging both arms out at your sides to bring them straight overhead. As soon as you land, hop to bring your feet back together and your arms back down at your sides. Immediately launch into the next repetition.

7

Jump Rope

This move is pretty self-explanatory. Stay light on your feet and move the rope with your wrists, keeping your arms close to your body. Increase difficulty by passing the jump rope under your feet twice per rep.

8

Medicine Ball Slams

Begin standing with a medicine ball in between your feet. Bend down to grip the ball with both hands and use the power of your legs and hips to help you bring the ball up over your head. Then, brace your core and slam the ball on the floor in front of you. Repeat.

9

High Knees

While standing in place, drive one knee toward your chest as quickly as you can without hunching your back. Place your foot back on the floor and immediately drive the other knee high toward your chest. Continue to alternate your knees as quickly as you can.

10

Lateral Bounds

Stand tall. Squat down halfway and jump explosively to one side, aiming to cover as much distance as possible. Land softly before jumping explosively to the other side.

11

Bounds/Skips

Think of this as an exaggerated running motion. Jog to start the drill, and after a few steps, push off explosively with one foot to bring that leg forward. At the same time, drive the opposite arm forward to help create more power. Immediately repeat with the other leg and opposite arm.

Exercises like ball slams can be a great way to get fit while blowing off some steam — but some experts think the aggro move is just a dangerous waste of time and energy.

Harley Pasternak, a celebrity coach to the likes of Adam Levine and Reebok trainer, isn’t a fan of ball slams. In a recent Instagram post, the trainer shared a video of a woman performing the movement, only to have the ball bounce back up and smash her in the face after slamming off the floor.

View this post on Instagram

There are many exercises that have become popular in the fitness world that are neither useful or safe. The ball slam is without a doubt one of them. If you love this exercise, why? #dumbexercises #exercise

A post shared by Harley Pasternak MSc (@harleypasternak) on Jul 12, 2018 at 9:56am PDT

“There are many exercises that have become popular in the fitness world that are neither useful or safe,” he captioned the post. “The ball slam is without a doubt one of them. If you love this exercise, why? #dumbexercises”

I was surprised to see Pasternak call out the ball slam in such a harsh way. Eric Salvador, CPT, head trainer at Fhitting Room in New York City, disagrees with him. “These exercises are functional movements and great for strengthening the body as a whole,” Salvador told MensHealth.com. “Throwing/slamming and lifting things from the ground to the overhead position are common everyday movements.”

Plus, Salvador said, the exercise can build strength and power in your abdominal, core, and back muscles, while also improving hand-eye coordination and building cardiorespiratory endurance.

When I contacted Pasternak to find out more about his feelings on ball slams, he didn’t budge his stance. “I think the way that most people do the exercise… is useless,” he said. “The number one reason people exercise is to change the way they look. The ball slam is primarily a performance-based exercise, while I do think it might have a place in preparing athlete performance, I can think of plenty other exercises that are more useful to train the muscles involved in a safer, more focused manner.”

The main beef Pasternak has centers on how people actually do the move. “The majority of people I see who do this exercise do it with incorrect technique and often compromise the health of their lower backs and upper shoulder muscles,” he said.

Salvador admitted that those injuries typically occur when people have poor lifting mechanics and attempt to power through the slams — like when someone uses their back to lift from the ground instead of their legs.

Pasternak also took issue with the equipment used to perform a ball slam, noting that most facilities — including Fhitting Room — instruct people to use medicine balls, not slam balls made specifically for the exercise.

Pasternak is not a fan of springy med balls, like this one. NeustockimagesGetty Images

The main difference is that slam balls are filled with sand that shifts constantly while you train with it (making it harder to grab, hold, or throw), while medicine balls, well, don’t. Medicine balls are often made out of springy rubber composite materials, so they’re easier to bounce. You’re not necessarily working as hard, and the ball could potentially spring back up and slam you in the face if your hand-eye coordination isn’t on point.

But Salvador argues that the Dynamax medicine balls he uses for the exercise, which are softer and larger in circumference, are helpful because they can be used in a variety of movements and range from 8 to 20 lbs.

Dynamax 12lb Soft-Shell Medicine Ball Standard Dynamax amazon.com

Plus, depending on how hard you slam it, the ball may or may not bounce back up — meaning you either have to squat down to pick it up, or you have to work on your hand-eye coordination to snatch it on the return. Is that potentially dangerous? If you use bad form, sure — but it’s also an opportunity to grow stronger once you can perform the exercise properly.

How to Actually Do Ball Slams Safely

So, if you’re in the pro-ball slam camp, you need to incorporate the exercise into a routine safely. First, focus on technique. Here’s how Salvador says to do a ball slam correctly:

  • Start with feet shoulder-width apart, knees slightly bent. Hold a medicine ball or slam ball in your hands.
  • Lift the ball overhead with arms extended.
  • Look straight ahead, inhale, and engage your core. As you exhale, bend forward at the waist and use core muscles to throw the ball down in front of your feet with as much force as possible.
  • Let the arms follow through the movement. At the end, heels should be on the floor and knees slightly bent.
  • Let the ball bounce off the floor and catch it on the return. If the ball does not bounce, then keep your abs contracted, lower into a squat, and pick up the ball using your legs.

Make sure to choose your weight wisely. The most common mistake Salvador said he sees is over-eager slammers using a ball that’s too heavy. If you’re new to the exercise, opt for a lighter weight until you’re confident your form is on point, then build back up. Start by adding 3 sets of 5 slams to your workouts, then ramp up your reps as you master the movement.

Death Star Slam Ball by Onnit onnit.com

Newbies should also look for a sand-filled slam ball or a medicine ball that won’t bounce back, like this Star Wars-themed Slam Ball from Onnit, so you can work on your reaction time separately. That way you can combine the two aspects of the exercise when you feel comfortable in both arenas, without risking your face to the wrath of an overly-bouncy ball.

Samantha Lefave Freelance Writer Samantha Lefave is an experienced writer and editor covering fitness, health, and travel.

Medicine Ball Push Press Throw Overhead

medicine ball push press throw overhead is a medicine ball exercise that primarily targets the shoulders and to a lesser degree also targets the quads and triceps.

The only medicine ball push press throw overhead equipment that you really need is the following: medicine ball. There are however many different medicine ball push press throw overhead variations that you can try out that may require different types of medicine ball push press throw overhead equipment or may even require no equipment at all.

Learning proper medicine ball push press throw overhead form is easy with the step by step medicine ball push press throw overhead instructions, medicine ball push press throw overhead tips, and the instructional medicine ball push press throw overhead technique video on this page. medicine ball push press throw overhead is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the medicine ball push press throw overhead video, learn how to do the medicine ball push press throw overhead, and then be sure and browse through the medicine ball push press throw overhead workouts on our workout plans page!

How To Do Medicine Ball Slams – Muscles It Works & Benefits Charushila Biswas Hyderabd040-395603080 January 31, 2020

Medicine ball slam is a robust and dynamic exercise that works the abs, hips, thighs, calves, shoulders, back, and arm muscles. It burns some serious calories and is great for developing strength, endurance, and power. Read on to know how to do medicine ball slams correctly and the health benefits it provides. Scroll down!

How To Do Medicine Ball Slams

On the surface, medicine ball slams may look easy. But doing them incorrectly can cause muscle pull and pain. To avoid that, here’s a step by step guide on how to do medicine ball slams:

  • Stand with your feet shoulder-width apart, knees slightly bent, and hold a 4-6 pound medicine ball in your hand.
  • Lift the medicinal ball overhead with your arms extended.
  • Look straight ahead and inhale.
  • Bend forward at the waist and use your core muscles to throw the ball down in front of your feet with as much force as possible. Contract the abdomen effectively and exhale while doing the exercise.
  • Let the arms follow through the movement to prevent falling.
  • In the end, the heels should be on the floor and knees slightly bent.
  • If it is a bouncy ball, let the ball bounce back, and you catch it. If the ball does not bounce, then keep your abdomen contracted and pick up the ball.
  • Lift the ball back to the starting position, inhale, and slam!

As you do this exercise, you activate and work the following muscles:

Which Muscles Medicine Ball Slam Works?

What Are The Benefits Of Medicine Ball Slam Workout?

The medicine ball slam is done for developing power, strength, and speed. It works best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. This exercise increases heartbeat and burns a good number of calories.

  • It burns calories.
  • It is a full-body exercise (1).
  • Improves stamina and muscle power (2).
  • Have shown to improve cardiometabolic stimulus in children (1).
  • It is great for strength training (3).
  • Improves functional fitness (4).
  • Improves eye and body coordination.
  • Burns fat but retains lean muscle.
  • Improves full-body muscle tone.
  • Improves sports performance.

But before you pick up a medicine ball and start working out, you must know that there are various types of medicine balls. Here’s a list and the kind of med ball you need for various functions.

What Kind Of Medicine Ball Do You Need?

Medicine balls come in various sizes and weights (2-50 pounds or 5-20 pounds). Medicine balls that are heavier are designed to be slammed; they don’t bounce and have a rubber surface to absorb the throwing impact. These balls are great for overhead slams, chest pass, squat throws, lateral throws, med ball plank, med ball push-ups, and board jump to pass.

The lighter medicine balls are designed for ball throws and have a rough or zig-zag surface for better grip. They also vary in size and are larger than weighted balls. They are good for crunch throws, side throws, and overhead wall ball toss.

Note: Medicine balls are different from BOSU balls. BOSU balls are larger and are meant to improve balance and stability.

Choose the right kind of ball with the right weight. Do not start with a heavier ball as you may injure yourself. Start with the lightest of the lot and improve your stamina and muscle power before moving on to a heavier med ball. Here’s a sample workout regimen for you.

Sample Workout Regimen

Start a stopwatch and perform the following routine:

  • 8 medicine ball slams, 1 burpee, 10 seconds rest.
  • 8 medicine ball slams, 8 mountain climbers, 15 seconds rest.
  • 8 medicine ball slams, 8 jump squats, 15 seconds rest.
  • 8 medicine ball slam, 8 crunches, 15 seconds rest.

You may add other exercises to amp this sample workout routine. Keep the following precautions in mind.

Precautions

  • Always warm up for 10 minutes before starting to exercise.
  • Before beginning the medicine ball slam, check the bounciness and weight of the ball.
  • If you are using a bouncy ball, it can bounce back to your face. Do not throw the ball straight down. Throw it a bit forward.
  • Avoid using more than 2-6 pound med ball in the first go.
  • Train with a trainer initially to get the posture correct.

Conclusion

The medicine ball slam is a great way to keep your body fit. Enjoy med ball slams on your own or with an exercise partner, and for sure, you will notice a difference in your weight, body tone, agility, flexibility, stamina, muscle power, and sports performance.

Expert’s Answers For Readers’ Questions

What are medicine ball slams good for?

Medicine ball slams are good for strengthening, toning, and improving muscle power, endurance, stamina, and full-body fitness.

How heavy should a medicine ball be?

Amedicine ball should never be too heavy for you to lift and perform 12 slams in the correct posture. If you are thrusting your hips forward and slamming it, the medicine ball is too heavy.

Does medicine ball slams help lose weight?

Yes, medicine ball slam workout is a full-body exercise that helps burn calories and lose weight.

What exercises can I do with a medicine ball?

  • Overhead slams
  • Med ball crunch
  • Med ball V-ups
  • Medicine ball push-ups
  • Med ball plank
  • Medicine ball Russian twist
  • Medicine ball burpees
  • Med ball bridge
  • Med ball squat
  • Med ball overhead throws

Here are the best 22 fat-burning med ball exercises you can do.

4 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Acute Cardiometabolic Responses to Medicine Ball Interval Training in Children, International Journal of Exercise Science, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033503/
  • Effects of 12-week medicine ball training on muscle strength and power in young female handball players, Journal of Strength and Conditioning Research, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/22027860
  • Effects of Six Weeks of Medicine Ball Training on Throwing Velocity, Throwing Precision, and Isokinetic Strength of Shoulder Rotators in Female Handball Players, Journal of Strength and Conditioning Research, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/26102258
  • EFFECTS OF MEDICINE BALL TRAINING ON PHYSICAL FITNESS IN PRIMARY SCHOOL CHILDREN, Facta Universitatis, ResearchGate.
    https://www.researchgate.net/publication/319205788_EFFECTS_OF_MEDICINE_BALL_TRAINING_ON_PHYSICAL_FITNESS_IN_PRIMARY_SCHOOL_CHILDREN

Recommended Articles

  • 30 Swiss Ball Exercises For The Upper Body, Abs, Back, And Lower Body
  • Top 10 Cardio Exercises You Can Do At Home
  • 15 Quick Bodyweight Workouts To Get A Fit Body
  • 15 Best Workouts And A Fitness Strategy To Get Lean And Fit

The following two tabs change content below.

  • Latest Posts
  • Bio

Latest posts by Charushila Biswas (see all)

  • Revealed! Miley Cyrus Diet And Exercise For A Healthy And Fit Body – December 31, 2019
  • Intermittent Fasting For Weight Loss – How It Works And Benefits – December 24, 2019
  • 15 Yummy Low-Carb Side Dishes To Make Your Diet Interesting – April 16, 2019
  • Are You Losing Weight Due To Stress? Here’s What To Do – April 4, 2019
  • 8 Best MCT Oils You Will Love When You Are On A Keto Diet – March 29, 2019

Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

Medicine Ball Slam

Medicine ball slams are a fantastic exercise for developing power, particularly in the upper body. They also strengthen the muscles of the upper body, and anterior core.

Equipment needed:

You need a medicine ball to perform the medicine ball slam exercise. It is up to you whether you use a ball that bounces, or a ball that does not bounce.

Ability level:

Beginner

Women of a beginner fitness level should perform this exercise using a light medicine ball. If you struggle to hinge your body down to the ball without rounding your lower back, you should opt for a ball that bounces.

Intermediate

The medicine ball slam is a great option for the intermediate lifter, and is pretty versatile as it can be placed at the beginning of the workout as part of an active warm-up. You can also perform this exercise on its own, you can pair it with another exercise as part of a superset, or can you even make it part of a metabolic conditioning circuit. Intermediate lifters might perform 2-4 sets of 8-15 reps of the medicine ball slam.

Advanced

Women of an advanced fitness level can perform the medicine ball slam the same way as described for intermediate lifters. However, you can increase the resistance, or can add in a rotational component to the slam. If you do so, make sure the movement is coming from your hips and thoracic spine, and not your lumbar spine (lower back).

Benefits of Medicine Ball Slams:

There are many medicine ball slam benefits. How a woman chooses to use the medicine ball slam is highly dependent on her overall technical ability and experience, how much weight is being used, the set/rep scheme used, where the exercise falls in the workout, what it’s paired with, and what the rest periods are. In general, the medicine ball slam can be used to do any or all of the following:

  • increasing upper body strength, especially if a heavier ball is being used
  • increasing upper body power
  • increasing core strength, particularly the anterior core
  • building muscle
  • fat loss (if your diet and exercise routines are conducive to fat loss)
  • increasing conditioning (if used as part of conditioning circuits)

How to perform a Medicine Ball Slam:

  • Grab a medicine ball and get into an athletic stance. Your knees should be slightly bent, and your feet about hip width apart. Make sure that your weight remains in the mid-back portion of your feet but keep your toes down, particularly your big and baby toes. This will improve your stability and strength, and ability to perform the exercise.
  • Before you lift your arms to slam the ball, take a deep breath in (360 degrees of air around the spine), brace your core (imagine that you’re about to block a soccer ball with your stomach), and lightly tuck your rib cage down towards your hips (close the space in your midsection).
  • Now lift your arms as high as you can without arching your lower back, and shrugging your shoulders, and slam the ball to the ground.
  • Stop when the ball is overhead, instead of allowing it to drift behind your body.
  • You can exhale as you are slamming the ball
  • Once you have slammed the ball, if you are using a ball that does not bounce, lower yourself down to the ball by hinging your hips backwards and bending your knees, not by rounding your lower back. As for the hip hinge, you can pretend that you are trying to push your hips backwards into a wall that is behind you.
  • When you are picking up the ball, make sure that it is right between your feet and is not too far ahead of you. Otherwise, it will make using proper form very challenging.
  • When you are bending down to the ball, do not allow your knees to collapse in or fall out.
  • Return to the starting position. Reset, and repeat for the desired number of reps.

Video Transcription:

Now I am going to demonstrate a medicine ball slam. There are a lot of different ways to do a medicine ball slam, depending on your personal preference and what kind of ball you have (what kind of material it is). I am going to talk about a couple of key points. When you bend over to get the medicine ball you want to make sure you are pushing back into your hips and not rounding at your lower back. So you push back into your hips, when you bring it up you want you only want to bring the ball as high as you can while you can keep your ribs down. If you bring the ball up high and you can’t keep your ribs down, then you go to slam it, essentially you are driving the movement with your lumbar spine. So if you do this over and over again with a lot of force that’s not a good long term strategy for your lower back. You are going to make sure you push back into your hips to pick it up, you only bring it as high as you can keep your ribs down and you brace your core really hard and slam it as hard as you can. You also want to throw it right in between your feet so it doesn’t get away from you.

I am going to demonstrate: push back into your hips, pick it up, only come up as high as you can keep your ribs down, and slam it as hard as you can, pick it up. As I mentioned, there are a couple of different ways to do it depending on what kind of ball you have, you might slam it and it might bounce all the way back up. Make sure you check that before you do it, we have had people slam it and bend over to get it and get whacked in the face before. So make sure you know how high the ball is going to bounce before you throw it. Other people will take a ball of this material and slam it down, and catch it. It really is whatever your preference is. As long as you are pushing back into your hips, keeping your ribs down and bracing your core and throwing it as hard as you can you will be fine. That’s a medicine ball slam

Josephine Skriver and Jasmine Tookes, the models behind @JoJa on Instagram, are more like fitness spouses than fitness pals. They work out together all over the world and share their sweaty fun on Instagram, whether it’s a glutes move for one or some partner abs work.

The models’ most recent Instagram post featured Skriver standing in a victorious pose holding a medicine ball overhead. (Standing on what looks like a rooftop, somewhere with palm trees, naturally.) She elaborated on the move in the caption: “Saturday Slam! Let’s get moving this morning with some ball slams! Have you guys ever tried these? Such a great full-body workout. I’m using an 8-pound ball for 20 slams x 3.”

Check it out here, via @joja:

We asked trainers how to recreate this ball slam move, and more importantly, why you would want to pick up a medicine ball and try this exercise in the first place.

Turns out medicine ball slams are great for working many different muscle groups at once and getting your heart rate up.

“The medicine ball slam is a great total-body exercise,” says Danielle Barry, certified personal trainer and CrossFit coach at Solace New York. “They engage your core, shoulders, triceps, back, glutes, hamstrings, and quads,” she adds. Barry says that she turns to medicine ball slams when a client is looking to develop power, strength, and speed.

That’s because the motion of medicine ball slams can teach an athlete to “become explosive,” says Barry. So if you have trouble with fast, high-power moves (box jumps, squat jumps, speed skaters) like I do, this move can be a great way to ease your way in. Even better, Barry says medicine ball slams have a “low learning curve,” which means they’re really straightforward, and thus, beginner-friendly.

Here’s how to do a ball slam with proper form:

  • Stand with your feet between hip- and shoulder-width apart, and hold the medicine ball at waist height.
  • Raise the ball up over your head, rising up on your toes as you do, instructs Barry. This is basically the wind-up to the fun part: the slam.
  • Keep your abs tight and glutes squeezed as you slam the ball down to the ground in front of you as hard as you can. At this point, you should naturally bend your knees a bit.
  • From here, squat down, by pushing your butt back and bending your knees, so that you can grab the ball as it bounces back without dropping your chest and rounding your shoulders forward. You want to keep your back as flat as possible throughout.
  • Stand back up and bring the ball overhead to immediately go into the next rep.

The top 5 benefits of using a medicine ball

14 May The top 5 benefits of using a medicine ball

Posted at 04:45h in Blog, Exercise by Michelle Le Grand

Medicine ball workouts are one of my client’s favourite types of training There are many different types (such as exercise, slam or wall balls) and they can weigh anything from four to 20 kilos.

Medicine balls have been around for centuries – they may be the oldest training implement next to heavy rocks – everyone from ancient Greek physicians to gladiators, soldiers and today’s most elite trainers have contributed to its design and use.

It remains probably the simplest and most effective tool for training explosive power and rotational core strength. Plus they are loads of fun and are suitable for all fitness levels. If you have never used one, here are my top 5 benefits of training with medicine balls.

1. Something different

Using dumbbells, bars and kettlebells is stock standard but medicine balls brings a new dimension to your training. A medicine ball is often better for dynamic movements as dumbbells and fitness machines often limit your range of motion. You’ll find you can substitute a medicine ball in place of dumbbells or kettlebells for many exercises.

2. Medicine balls focus on core stabilisers

Instead of doing planks, pushups or bridges on the ground, try incorporating a medicine ball into these moves. Because of the unstable base, this will make the move not only more challenging but force you to keep your core switched on at all times. This results in developing a stronger core, minimising any lower back issues and developing better posture in the long run.

3. Use a Medicine Ball to build explosive strength

Medicine balls are ideal for building explosive strength that’s so important for sports performance. Explosive strength is the ability to exert maximal force over a short period of time. You use explosive strength for jumping, leaping off the ground, sprinting, throwing and kicking. Plyometric exercises are among the most effective for building explosive strength. Adding a medicine ball to plyometric moves increases the challenge and calorie burn and recruits fast-twitch muscle fibers, the ones important for strength and power.

4. Medicine Balls are great for balance and coordination

Medicine balls are a must-have if you want to improve your coordination and balance – just regularly throwing a medicine ball will improve your hand-eye coordination, balance, and flexibility. Doing exercises when off-balance helps to work deeper muscles, the ones that are vital to maintaining good posture. The result will be that you can exercise safely (better core stability, stronger back), as well as feeling the benefits in your everyday life. By using a medicine ball, you will be able to do movements that work an entire chain of muscles. This will develop your intermuscular coordination, build up your abs and lower back muscles, and burn more calories from using more muscle mass.

5. Medicine Balls are Fun and Versatile

I think this is my favourite reason – you can do so many fun and different moves that you can’t with traditional equipment. With medicine balls you can throw it, catch it, lift it, balance on it or even roll over it.

I can’t find too many people who don’t like tossing medicine balls. And when people are having fun, they will feel good and in the end get better results.

Med ball slam substitute

Leave a Reply

Your email address will not be published. Required fields are marked *