medicine-ball-slam-alternatives

The 5 Best Medicine Ball Slam Alternative Exercises

Medicine ball slams are a great way to get your heart rate up and work on your explosive power, but what do you do if you can’t or don’t want to do them? In this article, we will discuss some medicine ball slam alternative exercises that will help you achieve the same results. So, let’s take a look at some of the best medicine ball slam alternative exercises that you can do in place of a medicine ball slam.

What Muscles do the Medicine Ball Slam Work?

Medicine ball slams primarily work the core, shoulders, and legs. The movement pattern involves reaching your arms up over your head to slam the medicine ball down and then quickly reversing direction to catch it. This requires explosive power from your arms, shoulders, and legs as well as a strong core for stability throughout the movement.

The muscles of the core consist of the rectus abdominis, transverse abdominis, external and internal obliques, and the erector spinae. These are the muscles that are important for stabilizing the spine and keeping it in alignment during the medicine ball slam, as well as providing power to the movement.

The shoulders also play an important role in the medicine ball slam. Not only do they help with raising and lowering the ball, but they also help control the descent of the ball so that it can be caught safely. The shoulder muscles used in this movement include the deltoids and rotator cuff muscles (the supraspinatus, infraspinatus, teres minor, and subscapularis).

Finally, the legs are important for providing the power to drive the medicine ball down with enough force that it can be caught safely. The main muscles used in the medicine ball slam are the quads and glutes, but other muscles of the lower body such as the hamstrings, adductors, and calves may also be involved depending on how you perform the exercise.

How to Perform the Medicine Ball Slam?

To perform the medicine ball slam, start by standing with your feet shoulder-width apart and a medicine ball in both hands. Reach your arms up over your head and then explosively drive the ball down by extending your hips and legs while allowing your core to stay engaged throughout the movement. As the ball reaches its lowest point, reverse direction and catch the ball at the same time. Perform this movement for 10 repetitions and then rest before repeating as needed.

Common Mistakes

One common mistake with medicine ball slams is failing to control the descent of the ball. This often occurs when people try to do the movement too quickly and don’t give themselves enough time to catch the ball at the end. To prevent this, make sure you are controlling your breathing throughout the exercise and giving yourself enough time on each rep to catch the ball before starting the next rep.

Medicine Ball Slam Alternative Exercises

Exercise #1: Explosive Push-Up

To Perform this exercise:

1. Begin in a high plank position with your hands on the floor slightly wider than shoulder width apart

2. Lower your body towards the floor in a slow and controlled manner

3. As you near the bottom of the push-up, explosively press through your hands to propel yourself off the ground

4. Land back into a high plank position and repeat

The explosive push-up works the same muscles as a medicine ball slam but without any additional weight. It is a great alternative for those who don’t have access to a medicine ball or who just want to mix up their workout routine.

Exercise #2: Kettlebell Swing

To Perform this exercise:

1. Stand with feet hip-width apart holding a kettlebell in front of you with both hands

2. Squat down and swing the kettlebell back between your legs

3. Explosively stand up and swing the kettlebell up to head height

4. Lower the weight back down and repeat

Kettlebell swings are a great alternative to medicine ball slams as they involve a similar explosive movement pattern and work the same muscles. The additional weight provided by the kettlebell also increases the intensity of the exercise for added benefits.

Exercise #3: Jump Squat

To Perform this exercise:

1. Stand with feet hip-width apart and arms by your sides

2. Squat down by bending at the hips and knees until your thighs are parallel to the floor

3. Explosively jump up into the air as high as you can

4. Land back down in a squat position and repeat

Jump squats also work the same muscles as a medicine ball slam, but they take it up a notch with an added plyometric element. This makes them great for developing explosive power and burning extra calories.

Exercise #4: Overhead Throw

To Perform this exercise:

1. Stand with feet hip-width apart and a medicine ball or other weighted object in your hands

2. Reach the weight up over head and then explosively extend your arms to throw the weight forward as far you can

3. Catch the weight and repeat

This exercise is great for developing explosive power and is similar to a medicine ball slam, but with the added benefit of throwing the weight further. You can use any weighted object such as a dumbbell or sandbag for this exercise so it’s great if you don’t have access to a medicine ball.

Exercise #5: Burpee with a Jump

To Perform this exercise:

1. Stand with feet hip-width apart and arms by your sides

2. Bend your knees and lower into a crouching position, placing both hands on the ground in front of you

3. Kick both legs back so that you’re now in a high plank position

4. Explosively jump your feet back up towards your hands, landing in a crouching position

5. Jump up into the air as high as you can and repeat

Burpees with a jump are an excellent alternative exercise to medicine ball slams as they involve similar explosive movements and work the same muscles. The added vertical jump at the end of each rep also increases the intensity for added benefits.

Summary

Overall, medicine ball slams are a great exercise for developing explosive power and strength in the upper body and lower body muscles. However, there are plenty of alternative exercises that you can use to mix up your routine and achieve similar results. The five exercises listed above all involve similar movement patterns and work the same muscles, so they’re great alternatives to medicine ball slams. Give them a try today!

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