Medicine Ball Slam Burpee
Medicine Ball Slam Burpee Exercise Description
The Medicine Ball Slam Burpee combines an overhead slam with a burpee to create a total-body, high-velocity sequence. It emphasizes a strong hip hinge, overhead reach, trunk flexion for the slam, and a stable high plank during the burpee portion. Primary movers include the glutes and quadriceps (squat/stand), abdominals and latissimus dorsi (slam), and shoulders, chest, and triceps (pressing the ball and supporting in plank). Expect significant coordination and trunk stiffness demands as you control the ball, manage the rebound, and transition quickly between positions. Performed with crisp mechanics—neutral spine, ribs down, and knees tracking over toes—it trains power and athletic movement patterns in a rhythmic, conditioning-focused format.
- Muscle Groups: Abs, Chest, Core, Delts, Glutes, Hips, Lats, Pecs, Quads, Shoulders, Triceps, Waist
- Target Muscles: Deltoid - Anterior, Gluteus Maximus, Latissimus Dorsi, Pectoralis Major - Clavicular Head, Rectus Abdominis, Triceps Brachii - Lateral Head, Vastus Lateralis
- Assisting Muscles: Deltoid - Lateral, External Obliques, Rectus Femoris, Teres Major, Vastus Medialis
- Stabilizing Muscles: Gluteus Medius, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Arms, Back, Chest, Core, Hips, Legs, Mid Back, Shoulders, Torso, Upper Arms, Upper Legs
- Body Surface: Back, Front, Side
- Body Symmetry: Other
- Equipment: Medicine Ball
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Elbow Extensors, Hip Extensors, Knee Extensors, Shoulder Extensors, Shoulder Flexors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Glutes, Lats, Outer Quad, Outer Tricep, Stomach, Upper Chest
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Medicine Ball Slam Burpee Exercise
‘- Stand feet hip-to-shoulder width. Hold the medicine ball at chest, ribcage down, shoulders set, neutral spine.
– Brace. Reach the ball overhead without flaring ribs; keep glutes engaged and heels grounded.
– Drive the ball straight down slightly in front of your feet. Hinge at the hips and bend the knees; follow through with the arms while keeping a neutral spine.
– Control or catch the rebound. Place the ball on the floor centered under your chest.
– Hands on the ball, wrists stacked under shoulders. Step or jump the feet back to a solid high plank—body in one line, glutes and abs braced.
– Keep shoulder blades slightly retracted and down; avoid elbow flare and low-back sag.
– Step or jump the feet back under the hips, maintaining a flat back and heels down.
– Stand up with the ball at chest, reset posture, then press it overhead.
– Repeat the slam immediately into the next burpee cycle with smooth, controlled transitions.
– Maintain quiet, soft landings; keep the ball close to your center to avoid reaching or rounding.
Medicine Ball Slam Burpee Tips
‘- Start with feet hip-to-shoulder width and the ball held at your chest, ribs down, shoulders set, and spine neutral.
– As you reach the ball overhead, keep your ribs from flaring, glutes engaged, and heels grounded.
– During the slam, hinge at the hips and bend your knees while driving the ball straight down slightly in front of your feet, maintaining a neutral spine.
– Keep the ball close to your center throughout so you don’t have to reach or round your back.
– Control or catch the rebound, then place the ball on the floor centered directly under your chest.
– In the plank, stack wrists under shoulders and keep your body in one line with glutes and abs braced.
– Slightly retract and depress your shoulder blades in plank, avoiding elbow flare and low-back sag.
– When bringing your feet back under your hips, maintain a flat back and keep your heels down.
– Use smooth, controlled transitions between the slam and burpee while aiming for quiet, soft landings.
Medicine Ball Slam Burpee Beginner Introduction
The Medicine Ball Slam Burpee is a fast, whole-body conditioning drill that links an explosive ball smash with a burpee-style floor sequence. A strong bend at the hips, a big reach overhead, and a forceful drive of the ball toward the ground create a powerful rhythm, while the high-speed nature of the movement challenges coordination, timing, and control of the ball’s rebound. The midsection stays firm throughout, helping the body shift quickly from standing to the ground and back again without losing form.
This exercise engages the glutes and quads as the body lowers and stands, the abs and back during the slam, and the shoulders, chest, and triceps while pressing the ball and holding a plank-like position over it. Emphasis stays on clean alignment: a naturally stacked spine, steady ribcage, and knees staying in line with the feet. Because the pattern cycles continuously from overhead to floor and back to overhead, it suits athletes looking for a powerful, athletic movement that trains strength and conditioning in a single flowing sequence.