Medicine balls are great for all kinds of bodyweight exercises because they train your endurance, strength, and balance. Medicine ball slams involve lifting the medicine ball and throwing it sharply into the ground while tightening your core.
We put together this comprehensive guide on how to pull off medicine ball slams and some medicine ball slam alternatives to the workout.
Table of Contents
Muscles Used in Medicine Ball Slams
Medicine balls slams are a very dynamic workout, meaning that they target several muscle groups in your body. Muscle groups that are worked most effectively include the abdominals, shoulders, lats, biceps, glutes, hips, hamstrings, and calves. Medicine ball slams work all of these muscles because they combine the motion of a squat, clean and jerk, and curl into a single dynamic movement.
Medicine balls slams are a good warm-up routine because they also can be used for cardio. A quick 12 minutes set of medicine ball slams will warm up every muscle in your body and get your blood flowing for the main routine. They can also be used for a cool down.
Best Alternatives to Medicine Ball Slams (& How to Do Them)
Medicine ball slams are useful for many kinds of workouts, but not everyone will find them a good fit. They can be hard if you do not have enough space or you do not have a floor that you can actually slam the ball down. You may also want to modify them to target specific muscle groups.
Things to Keep in Mind When Doing These Exercises
Here is a quick list of important things to keep in mind when doing medicine ball slam alternatives.
Engage your core
Every weight exercise should involve engaging your core in some way. You want to tighten your core and abs as you go through each motion, then relax when you release the motion. In other words, every weight routine should be a kind of core workout as well. That way, you get the stability of a strong core.
Too many novices start out with a lot of weight and end up hurting themselves. You want enough weight so that the last few reps of a set are challenging, but you do not want to be at 100% strain through the entire set.
Mind your pace
Unless you are deliberately training for strength with high weight and low reps, you want to be able to get out at least 10-12 reps per set. Dynamic exercises like medicine ball slams and alternatives are best when you have longer sets.
People Also Ask (FAQs)
Can you use a slam ball for wall balls?
Yes, you can use a slam ball for wall balls, but not vice versa. Wall balls are too bouncy and fluffy to work as a good slam ball, but slam balls can be effective wall balls
How many calories do you burn doing medicine ball slams?
It depends on the rate and intensity of your workout, along with particular physiological features. But we estimate that a 30-minute intense slam ball routine can burn around 300 calories, give or take 50 calories.
Are medicine balls slams effective for weight loss?
Yes, medicine balls slams are good for cardio and weight loss because they engage your entire body. An intense medicine ball session is as cardio-intensive as a run.
Why is it called a Medicine Ball?
The word "medicine" used to be synonymous with "health," and the term medicine ball was used for heavy leather bags of sand people would use to rehab from injury.
What weight medicine ball should I use for abs?
It depends on what results you want, but a good weight for a medicine ball for ab workouts is 8-9 pounds.
Medicine ball slams are a great exercise, but they may not always be available. Fortunately, there are several alternatives to medicine ball slams that are unjust as effective.