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Medicine Ball Rainbow Slams
A dynamic full-body rotational exercise using a medicine ball, targeting the core and obliques for explosive power and conditioning. The ball is slammed in an arc from shoulder to opposite foot.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes, Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Shoulders
6/10Anterior Delts, Medial Delts
Glutes
5/10Glute Max
Lats
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest shorter for conditioning focus, longer for maximal power output.
How to Perform
Stand tall holding a medicine ball with both hands overhead, arms extended. Position your feet shoulder-width apart or slightly wider, ensuring you have ample space for the ballistic movement.
- Initiate the movement by rotating your torso and hips toward one side.
- Slam the ball forcefully down toward the ground outside the opposite foot, following a diagonal arc.
- Catch the ball on the rebound or retrieve it quickly.
- Immediately lift the ball overhead and rotate to slam it down on the alternating side.
- Maintain a tight core throughout the movement for maximum power transfer.
Coaching Tips
Form Cues
- Slam with intention.
- Rotate hips and shoulders.
- Use your core power.
- Catch quickly, maintain rhythm.
Breathing
Inhale as you raise the ball overhead; forcefully exhale with a strong core brace as you slam the ball down.
Range of Motion
Move from arms fully extended overhead to the ball impacting the ground near the opposite foot, utilizing deep trunk rotation and flexion.
Safety
Safety Notes
- Ensure the medicine ball is designed for slamming (dead bounce).
- Do not perform if you have acute lower back or shoulder pain.
- Clear the area of other people and objects before starting.
Spotting
Not recommended; use a slam ball and ensure safe environment.
Common Mistakes
- Failing to engage the hips and core for rotational power.
- Slamming too gently, reducing explosive output.
- Rounding the lower back when reaching for the ground.
When to Avoid
- Acute lower back injuries or pain.
- Severe shoulder instability.
Flexibility Needed
- Adequate thoracic rotation.
- Full shoulder flexion to hold the ball overhead.
Build Up First
- Competency in core bracing and stabilization.
- Basic overhead lifting mechanics.
Also known as
Medicine Ball Rainbow Slam, Medicine Ball Side Slam, Rainbow Slam, Overhead Medicine Ball Figure 8 Slam
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