How to do the Medicine Ball Slam Burpee
- Stand tall with the medicine ball held overhead.
- Slam it to the floor and follow it down.
- Hands on the ball, jump your feet back into a plank.
- Jump your feet forward, stand up, and lift the ball overhead.
Full technique — 6 steps
- Stand tall with feet about hip-width apart, holding a medicine ball overhead with both hands.
- Slam the ball into the floor in front of your feet, bending your hips and knees as you follow it down.
- Place both hands on top of the ball and jump your feet back into a straight-arm plank.
- Hold your body in a straight line from shoulders to heels with the ball under your shoulders.
- Jump your feet forward under your hips, keeping your hands on the ball.
- 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
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.
