Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Med Ball Slam — Functional Fitness Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The med ball slam is a full-body power and conditioning movement that blends overhead reach, rapid trunk flexion, and aggressive intent. In functional fitness settings it is commonly used in warm-ups, accessory conditioning, and metabolic circuits because it is easy to learn and easy to push hard. Unlike the wall ball, the slam is less technical and more violent: the goal is to accelerate the ball down fast while staying connected through the trunk.
Quick answer
Med Ball Slam is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
LatsAbsShouldersGlutes
Equipment
Slam ball or medicine ball
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep med ball slam mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Lighter ball, partial range overhead, or reduced rep count. |
How to Do the Med Ball Slam
1
Lift the ball overhead with ribs down and arms extended.
2
Drive the ball toward the floor using the trunk and shoulders aggressively.
3
Follow through without collapsing the spine.
4
Retrieve the ball and repeat smoothly.
Common Mistakes
✕
Overarching overhead before the slam.
✕
Squatting too much and removing the trunk-driven nature of the rep.
✕
Relaxing posture completely after the release.
Coaching Tips
✓
Think tall on the lift and fast on the slam.
✓
A non-bouncing slam ball works best if the goal is repeated conditioning reps.
Scaling Options
Easier / Beginner
Lighter ball, partial range overhead, or reduced rep count.
Harder / Advanced
Heavier ball, interval density, or slam-to-burpee combinations.
Related WODs
Use Med Ball Slam in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How is a med ball slam different from a wall ball?
A wall ball is a squat-to-throw pattern to a target. A med ball slam is a rapid overhead-to-floor power movement with more trunk flexion and less squat emphasis.
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