Medicine Ball Rotational Slam
An explosive rotational exercise that builds core power through a throwing motion.
Equipment: Medicine ball
How to do it
- 1Stand with feet shoulder-width apart, holding a medicine ball at one hip.
- 2Rotate your torso and drive the ball diagonally down and across to slam it into the floor on the opposite side.
- 3Pick up the ball, reset, and repeat, or perform all reps on one side before switching.
Common mistakes
- Using mostly the arms instead of generating power from the hip and torso rotation.
- Rounding the lower back during the slam instead of keeping it braced.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Medicine Ball Rotational Slam safe for beginners?
The Medicine Ball Rotational Slam is tagged intermediate, meaning it generally works best once you already have some core training experience. If you're new to training, building a base with the Plank first is a reasonable place to start.
See the PlankWhat muscles does the Medicine Ball Rotational Slam work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have medicine-ball for the Medicine Ball Rotational Slam?
The Plank targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have medicine-ball available.
See the PlankRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.