Medicine Ball Slam
Muscles worked: Abs (assisted by back).
How to do it
- Start in a standing position with a staggered, athletic stance.
- Begin by winding the arm, raising the medicine ball above your head.
- At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
- Catch the ball on the bounce and continue for the desired number of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Full reach overhead, slam through the floor
- Hinge and follow the ball down
Logging it
IronPack suggests working in the 10 to 20 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Cable Crunch - abs
- Hanging Leg Raise - abs
- Ab Wheel Rollout - abs
- Ab Crunch Machine - abs
Track the medicine ball slam properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.