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How Many Medicine Ball Slams Can You Do In 1 Minute?

I have a challenge for you this week - how many medicine ball slams can you do in 1 minute?

Read on to learn the best technique and to get an idea of the number of repetitions to aim for.

A medicine ball slam is a great strength and conditioning exercise that uses explosive power to work your whole body. You’ll find it is a high intensity exercise that’ll burn calories and push your cardio fitness to the limit.

It’s a great challenge as you need very little equipment to complete it and you can tie it into your regular workout. All you need is a med ball and some space on the floor.

How to do a medicine ball slam

  1. Place your feet flat on the floor, shoulder-width apart, holding the ball in front of you.
  2. Keep your knees slightly bent and brace your abs to engage your core.
  3. Bring the ball overhead and, with as much power as possible, throw the ball down onto the floor in front of you.
  4. Quickly lift the medicine ball back up and repeat.

The more quickly you can repeat the exercise, the easier it will be to keep your heart rate up, which will help you to burn body fat and build strength.

Here is short video of me doing some med ball slams so you can see the technique.

You can make medicine ball slams harder by adding in a few variations. This could include squatting with the ball overhead, throwing the ball above you or aiming for a spot on the wall. You can even use different weighted balls to increase the intensity of the exercise and help with muscle building.

What muscles do med ball slams work?

Med ball slams work your whole body. You’ll find your arms, legs and abs all burn once you’ve completed this exercise. This is what makes it such a valuable exercise to include as part of your training.

Are medicine ball slams good for weight loss?

Yes, including ball slams in your workout is great for weight loss as the exercise burns a lot of energy when performed at a high intensity.

How many med ball slams should I aim for in a minute?

  • Beginner: 15
  • Intermediate: 30
  • Advanced: 45