The Ball Slam Exercise

The ball slam is a great exercise for the abs and conditioning.


  • Make sure that your arms follow the trajectory of the ball
  • Finish the exercise with your body in a quarter squat depth
  • Throw the ball into the ground as hard as you can.

How To Do The Ball Slam Exercise

  • The ball slam isn't an arm exercise!
  • Start by standing tall while holding a heavy medicine ball with arms fully extended overhead.
  • Using your abs to generate power slam the ball to the floor as hard as possible.
  • Follow through with the hands as they almost "sweep" the surface of the floor
  • Repeat specified reps.

Ball Slams


The ball slam is not an arm exercise.

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