Strength

Med Ball Side Med Ball Slam

The Med Ball Side Slam is a dynamic exercise targeting your core, arms, and legs. It builds strength, endurance and coordination by engaging multiple muscle groups through lifting and slamming a medicine ball. Great for overall fitness.
View all exercises
Med Ball Side Med Ball Slam instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, holding a medicine ball in both hands.
2
Position the ball on one side of your body, with your arms fully extended outwards.
3
Bring the ball up over your head, twisting your torso to the sides.
4
Slam the ball down with a swift and controlled motion to the opposite side of your body, squatting as you slam down.
5
Return to the standing position, with the ball on the opposite side of your body and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart, holding a medicine ball in both hands.
Position the ball on one side of your body, with your arms fully extended outwards.
Bring the ball up over your head, twisting your torso to the sides.
Slam the ball down with a swift and controlled motion to the opposite side of your body, squatting as you slam down.
Return to the standing position, with the ball on the opposite side of your body and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band Good Morning with trainwell
Band Good Morning
The Band Good Morning exercise targets the lower back and hamstrings, improving posture and enhancing balance. It also strengthens the core and glutes. A simple routine to build strength and stability.
Try it out
Strength
Seated Kettlebell Hammer Curl with trainwell
Seated Kettlebell Hammer Curl
Seated Kettlebell Hammer Curl is a targeted strength-building exercise for biceps and forearms, eliminating body sway. Ideal for toning and strengthening upper arms.
Try it out
Bodyweight
Yoga Ball Plank Circle with trainwell
Yoga Ball Plank Circle
Yoga Ball Plank Circle targets your core, boosting stability & balance. This dynamic exercise involves holding a plank on a yoga ball & making circular arm motions, improving strength, agility & endurance.
Try it out
Start your fitness journey today
Enjoying exercises like Med Ball Side Med Ball Slam, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer