Medicine Ball Rotational Slam

About This Exercise

A standing rotational drive followed by a high-to-low (downward) slam release — the ball is brought overhead during the rotation and slammed down to the ground in front of the lead foot. Trains the deceleration phase that follows rotational power, supporting lead-side control after high-velocity rotation. Distinct from One-Arm Medicine Ball Slam (unilateral grip) and the generic rotational throw (horizontal release).

1Setup

Stand with feet shoulder-width apart, knees soft, holding a slam-rated medicine ball with both hands at the trail-side hip. The non-rotating side serves as the launch position.

2Execution

Drive the rotation through the trail-side hip and trunk, raising the ball overhead as you transfer weight forward. At the top of the wind-up, slam the ball down to the ground in front of the lead foot — hips, trunk, then arms in sequence. Catch the ball on the bounce or pick it up, reset to the trail side, and repeat.

Pro Tips

• Use a slam-rated medicine ball (no bounce) for safety — basketball-style rebound balls are unsafe for slams
• Hip-trunk-arm sequence — do not arm-throw; the slam is whole-body
• Land the slam in front of the lead foot, not centred — this enforces the rotational drive
• For golfers: supports deceleration control on the lead side after rotational output