{"id":12847,"date":"2025-01-03T14:27:04","date_gmt":"2025-01-03T07:27:04","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12847"},"modified":"2025-01-03T14:27:04","modified_gmt":"2025-01-03T07:27:04","slug":"medicine-ball-slams-how-to-do-them-video","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12847","title":{"rendered":"Medicine Ball Slams: How to Do Them + Video"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<h2><span style=\"font-weight: 400;\">Medicine Ball Slams: Full-Body Technique Guide and Video<\/span><\/h2>\n<p><iframe loading=\"lazy\" title=\"How To: Ball Slam\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/bgW8ugrYv6g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Most of the time, when you\u2019re in the gym, slow and steady is the name of the game. Whether you\u2019re lifting weights or doing calisthenics, your goal is to demonstrate control, moving your body evenly and with intention.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Medicine ball slams are a different story. This explosive exercise, popular in high-intensity interval training (HIIT) and functional fitness programs, is about power and speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When done correctly, medicine ball slams offer a surefire way to build strength and coordination. In this guide, we\u2019re explaining how to do them\u2014and why you should.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Why Do Medicine Ball Slams?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The medicine ball slam is a powerhouse exercise that engages the shoulders, legs, and core. Overhead medicine ball slams are a kind of plyometric exercise, a category of workouts that leverages fast, high-intensity movements to build power and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Med ball slams are ultra-convenient since you only need a medicine ball and a few feet of space. Aside from the accessibility, overhead slams are well-loved for other reasons. Gym-goers often perform medicine ball slams because they:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Condition your entire body<\/b><span style=\"font-weight: 400;\"> \u2013 It may look like medicine ball slams only work on your arms. But this dynamic exercise targets your lower body and core as well.<\/span><span style=\"font-weight: 400;\"> From your upper back down to your hamstrings, nearly every muscle group is engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve your cardio<\/b><span style=\"font-weight: 400;\"> \u2013 The speed and movement involved in med ball slams make your heart pump faster, especially if you do multiple reps in a row. That means your heart muscle is <\/span><i><span style=\"font-weight: 400;\">also<\/span><\/i><span style=\"font-weight: 400;\"> getting a workout. The more you do high-intensity activities like slams, the more blood your heart can send to your lungs and muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase coordination<\/b><span style=\"font-weight: 400;\"> \u2013 Because med ball slams offer a full-body workout, performing them can enhance your overall coordination and balance (since all your muscles have to work together).<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">A Step-by-Step Guide to Medicine Ball Slams<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Have we convinced you to add medicine ball slams to your workout routine? Perfect. The next step is to learn how to perform this dynamic exercise properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do a medicine ball slam:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 1: Select a medicine ball<\/b><span style=\"font-weight: 400;\"> \u2013 Whether you\u2019re training at a gym or at home, your medicine ball slams start with the right medicine ball. You\u2019ll want to choose a soft, non-bouncing ball that won\u2019t rebound when it hits the ground. As for weight, look for something relatively light. We suggest starting with a 5- or 10-pound ball, then working your way up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 2: Set up your stance<\/b><span style=\"font-weight: 400;\"> \u2013 Bring your ball to an open space in the gym and set it down in front of you. Standing behind the medicine ball, position your feet slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 3: Lift the ball overhead<\/b><span style=\"font-weight: 400;\"> \u2013 Bend at the knees to pick up the ball, then bring it above your head in a fluid motion. Your palms should face inward, and your arms should be straight (but not locked at the elbows).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 4: Slam the ball to the ground<\/b><span style=\"font-weight: 400;\"> \u2013 Engage your core, then send your butt backward as you send the medicine ball forcefully to the ground. After the ball leaves your grasp, follow through so your arms swing past your body and your hands point behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 5: Pick up the ball and repeat<\/b><span style=\"font-weight: 400;\"> \u2013 Grab the ball and start over from step 3 for as many reps as you\u2019d like. We recommend doing 5\u201310 repetitions per set, but you can personalize your workout based on your goals and fitness level.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Safety Precautions: How to Avoid Injuries<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because medicine ball slams are a full-body, high-intensity workout, there\u2019s potential for injury. Follow these tips to stay safe.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Start With a Warm-Up<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We always recommend easing into a workout, but a warm-up is especially important when doing med ball slams. Spending even ten minutes warming up can greatly reduce the chance of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you grab a medicine ball, perform a series of warm-up exercises like the example below<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Five minutes of full-body stretches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One minute of arm circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 lunges on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 jumping jacks<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Maintain Proper Posture<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Improper posture can result in injuries to the spine or legs. So, as you lift the medicine ball, keep your back straight and bend your knees slightly.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Keep Your Elbows Bent<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you bring the ball overhead, take care not to lock your elbows. A micro-bend at the elbow reduces the possibility of a strain.<\/span><\/p>\n<h2><a href=\"https:\/\/chuzefitness.com\/membership\/join-now\/\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-68111 size-full\" src=\"https:\/\/chuzefitness.com\/wp-content\/uploads\/JoinNowCTA.jpg\" sizes=\"(max-width: 600px) 100vw, 600px\" srcset=\"https:\/\/chuzefitness.com\/wp-content\/uploads\/JoinNowCTA.jpg 600w, https:\/\/chuzefitness.com\/wp-content\/uploads\/JoinNowCTA-300x100.jpg 300w\" alt=\"Your workout deserves a Chuze upgrade! Awesome gym, awesome price. Join the community!\" width=\"600\" height=\"200\"\/><\/a><\/h2>\n<h2><span style=\"font-weight: 400;\">Tips for Beginners<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">New to medicine ball slams? No problem. Just keep this advice in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start small and slow<\/b><span style=\"font-weight: 400;\"> \u2013 At first, focus on controlling your movements. If you can, do your med ball slams in front of a mirror to perfect your form. Once you feel confident, you can increase the speed and intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Throw as hard as you can<\/b><span style=\"font-weight: 400;\"> \u2013 While every part of the exercise will give you a workout, the crux of the medicine ball slam is, well, the <\/span><i><span style=\"font-weight: 400;\">slam<\/span><\/i><span style=\"font-weight: 400;\">. When you hurl the ball to the ground, do so with as much force as possible\u2014that\u2019s where the benefits come from.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Respect those around you<\/b><span style=\"font-weight: 400;\"> \u2013 Medicine ball slams can be loud, so take in your surroundings before you start. Consider holding off on slams in a full gym at peak time\u2014and <\/span><i><span style=\"font-weight: 400;\">definitely<\/span><\/i><span style=\"font-weight: 400;\"> avoid doing them in your apartment if you have downstairs neighbors.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Incorporating Medicine Ball Slams Into a Workout Routine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ll enjoy the best results if you add med ball slams to a larger routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way to incorporate medicine ball slams is to make them part of a circuit. For example, you could do 10 reps each of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medicine ball slams<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Medicine ball slams also work well as an interval training exercise: Go for 30 seconds, rest for 15 seconds, then repeat.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Build Power and Coordination With Chuze Fitness<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">However you incorporate medicine ball slams into your workout, one thing\u2019s for sure: This high-intensity exercise will help you improve your athletic performance, build muscle, and elevate your overall fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need somewhere to execute <\/span><span style=\"font-weight: 400;\">med<\/span><span style=\"font-weight: 400;\"> ball slams\u2014not to mention every other exercise in your routine\u2014Chuze Fitness is the ultimate spot. Our state-of-the-art facilities boast all the equipment you need to reach your fitness goals, as well as amazing amenities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Visit your nearest Chuze Fitness location today to get started.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><b>Sources:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Harvard Health. <\/span><i><span style=\"font-weight: 400;\">Plyometrics: Three explosive exercises even beginners can try.<\/span><\/i> <a href=\"https:\/\/www.health.harvard.edu\/blog\/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960\"><span style=\"font-weight: 400;\">https:\/\/www.health.harvard.edu\/blog\/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">MasterClass. <\/span><i><span style=\"font-weight: 400;\">Medicine Ball Slams Guide: How to Master Medicine Ball Slams<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><a href=\"https:\/\/www.masterclass.com\/articles\/medicine-ball-slams-guide\"><span style=\"font-weight: 400;\">https:\/\/www.masterclass.com\/articles\/medicine-ball-slams-guide<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">National Heart, Lung, and Blood Institute. <\/span><i><span style=\"font-weight: 400;\">Physical Activity and Your Heart.<\/span><\/i> <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/heart\/physical-activity\/benefits\"><span style=\"font-weight: 400;\">https:\/\/www.nhlbi.nih.gov\/health\/heart\/physical-activity\/benefits<\/span><\/a><\/p>\n<p>\u00a0<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-67338 alignleft lazyloaded\" alt=\"\" width=\"200\" height=\"220\" src=\"https:\/\/chuzefitness.com\/wp-content\/uploads\/Ani2.jpg\"\/>Reviewed By:<\/strong><\/p>\n<p>Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She\u2019s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script>\n!function(f,b,e,v,n,t,s)\n{if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};\nif(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\nn.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];\ns.parentNode.insertBefore(t,s)}(window,document,'script',\n'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\nfbq('init', '482486268780923');\nfbq('trackSingle', '482486268780923', 'PageView');\n<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/chuzefitness.com\/blog\/medicine-ball-slams-how-to-do-them\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Medicine Ball Slams: Full-Body Technique Guide and Video Most of the time, when you\u2019re in the gym, slow and steady is the name of the game. Whether you\u2019re lifting weights or doing calisthenics, your goal is to demonstrate control, moving your body evenly and with intention. Medicine ball slams are a different story. This explosive &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12847","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Medicine Ball Slams: Full-Body Technique Guide and Video Most of the time, when you\u2019re in the gym, slow and steady is the name of the game. Whether you\u2019re lifting weights or doing calisthenics, your goal is to demonstrate control, moving your body evenly and with intention. Medicine ball slams are a different story. 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