# Medicine Ball Slam Burpee

A burpee done with a medicine ball: slam the ball to the floor, jump back into a plank with your hands on the ball, then return and lift it overhead. Trains the legs and trunk as full-body conditioning.

- Intermediate · Cardio
- Equipment: Medicine ball
- HD video: https://media.seto.fit/exercises/med-ball-slam-burpees/video/male.mp4
- HTML: https://seto.fit/exercises/medicine-ball-slam-burpee/

## Muscles worked

- Quads: 7/10
- Abs: 7/10
- Glutes: 6/10
- Lats: 6/10
- Front delts: 5/10
- Triceps: 4/10
- Calves: 4/10

## How to do the Medicine Ball Slam Burpee

1. Stand tall with the medicine ball held overhead.
2. Slam it to the floor and follow it down.
3. Hands on the ball, jump your feet back into a plank.
4. Jump your feet forward, stand up, and lift the ball overhead.

### Full technique — 6 steps

1. Stand tall with feet about hip-width apart, holding a medicine ball overhead with both hands.
2. Slam the ball into the floor in front of your feet, bending your hips and knees as you follow it down.
3. Place both hands on top of the ball and jump your feet back into a straight-arm plank.
4. Hold your body in a straight line from shoulders to heels with the ball under your shoulders.
5. Jump your feet forward under your hips, keeping your hands on the ball.
6. Lift the ball as you stand up and raise it overhead to start the next rep.

## Common mistakes

- Sagging through the lower back
- Letting the ball roll under your hands
- Rounding the upper or lower back
- Feet landing too wide forward
- Skipping the full overhead finish

## Form cues

- Hands on top of ball
- Tighten stomach each rep
- Snap feet under hips
- Stand tall, ball overhead

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lift explosively
- **Muscle growth**: 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lift explosively
- **Endurance** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Medicine Ball Slam Burpee work?

Primary: Quads 7/10, Abs 7/10. Also works: Glutes 6/10, Lats 6/10, Front delts 5/10, Triceps 4/10.

### How many sets and reps of the Medicine Ball Slam Burpee?

Strength: 3–4 sets of 5–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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