Muscles worked
What the ball slam trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick the right ball. Use a slam ball with a dead bounce, usually a soft shell filled with sand. A bouncy rubber medicine ball can rebound into your face.
- 02
Clear the space. Slam on a solid floor or rubber mat with nothing within a couple of steps around you, and no one standing in front of you.
- 03
Feet. Stand with your feet about shoulder width apart, toes pointing forward or slightly out.
- 04
Hold the ball. Hold the ball with both hands on its sides, fingers spread, at your chest or waist to start.
Step by step
How to do the ball slam
- 01
Reach tall. Lift the ball overhead with your arms straight and rise onto the balls of your feet. Brace your abs so your ribs do not flare.
- 02
Slam. Pull the ball down hard with straight arms, hinging at your hips and bending your knees as you throw it into the floor.
- 03
Aim. Drive the ball into the floor just in front of your toes, close enough that you don't reach for it and far enough that it misses your feet.
- 04
Finish low. Let your hips sink back and your chest come forward over the ball, with your back flat and your heels down.
- 05
Pick it up. Squat down with a flat back to grab the ball once it has settled. Stand up and go straight into the next reach.
Cues to say in your head
- Tall to the sky
- Throw it through the floor
- Arms long, abs hard
- Hips back as you slam
- Flat back to pick up
Fix these first
Common mistakes
Using a bouncy medicine ball
Switch to a dead bounce slam ball. A rubber ball can rebound up into your face or chest.
Throwing with only the arms
Reach tall first, then pull down with your lats and abs while your hips go back. The whole body throws the ball.
Rounding the back to pick up the ball
Squat down with your chest up and back flat, like a light deadlift, instead of folding over to grab it.
Slamming the ball onto your feet
Aim for a spot just in front of your toes. Too close lands it on your feet, too far pulls you off balance.
Arching the lower back overhead
Keep your ribs down and abs braced as you reach. Reach up, not back.
Going too heavy to move fast
Pick a ball you can slam with real speed. If each rep slows down, the ball is too heavy for power work.
Stay safe
Only slam a ball made for slamming, with a dead bounce, and check it for splits or leaks before you start. Clear the floor around you and never slam toward another person. Keep your face out of the ball's path when you bend down, and pick it up only after it has stopped moving. Stop the set when your back starts to round or your reps lose speed, since there is no need to grind a slam. Stop and get help if you feel sharp pain in your back or shoulders.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Power | 3 to 5 | 5 to 8 | 50–65% 1RM | 1 to 2 min |
| Conditioning | 4 to 8 rounds | 12 to 20 or 20 to 30 seconds | 35–50% 1RM | 30 to 90 sec |
| Technique | 2 to 3 | 6 to 10 | 30–45% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Conditioning sets
76–108lb
4 to 8 rounds sets of 12 to 20 or 20 to 30 seconds reps, 30 to 90 sec rest. Use a lighter ball and keep the pace up. Works well in intervals or a circuit.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Ball Slam questions
What muscles do ball slams work?
Mainly the lats and abs, which pull the ball down from overhead. Your glutes, hamstrings, shoulders and triceps help, and your quads and calves work as you rise tall and pick the ball up.
Can I use a medicine ball for slams?
Only if it is made for slamming. Use a dead bounce slam ball, because a bouncy rubber medicine ball can rebound into your face and some can split on hard floors.
What weight slam ball should I use?
Use a ball you can slam with real speed for every rep. Many people start around 10 to 20 lb and move heavier for low rep power sets once the form is solid.
What are good slam ball exercises?
The overhead ball slam is the main one. Slam balls also work for rotational side slams, ground to overhead lifts, squats and carries, so one ball can cover a short full body circuit.
Are ball slams good for cardio?
Yes. Done in fast sets or timed intervals with short rest, ball slams raise your heart rate quickly, which is why they show up in HIIT and conditioning circuits.
How many ball slams should I do?
For power, 3 to 5 sets of 5 to 8 hard reps with full rest. For conditioning, 12 to 20 reps or 20 to 30 seconds per round with short rest.
Train in Protocol
Log your ball slam by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.