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Obliques · Intermediate

Medicine Ball Side Slam

Medicine Ball Side Slam for power development focused on obliques.

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Medicine Ball Side Slam demonstration

Exercise overview

Training details

ObliquesFull BodyCore

Equipment

Medicine Ball

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the medicine ball held at one side of the body.
  2. 02Lift the ball diagonally overhead toward the opposite side.
  3. 03Rotate the trunk and drive the ball down hard beside the outside foot.
  4. 04Release the ball in front of the body so it does not hit the leg.
  5. 05Pick it up with a squat or hinge and complete the reps before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMedicine Ball SlamRelated variationMedicine Ball Single Arm Slam

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat Clean

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