Medicine Ball Slam for BJJ
Medicine ball slams involve explosively throwing a slam ball into the ground from overhead. This full-body power movement builds explosive upper body force production and cardiovascular conditioning. The slamming motion develops the aggressive pulling and driving power needed for throwing and controlling opponents.
✓ Step-by-Step Instructions
- 1 Stand with feet shoulder-width apart holding a slam ball.
- 2 Raise the ball overhead with arms extended.
- 3 Brace your core and rise onto your toes.
- 4 Slam the ball into the ground with maximum force.
- 5 Hinge at the hips as you drive the ball down.
- 6 Catch or pick up the ball and immediately repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the explosive pulling power for snap-downs and the aggressive force production needed for takedown finishes. The full-body coordination trains the multi-joint power expression used in dynamic grappling exchanges.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Not using full body to generate power
- ⚠ Bending arms during the slam
- ⚠ Slamming with just the arms
- ⚠ Not following through with the hips
🔄 Variations
- → Rotational slam
- → Overhead wall ball
- → Chest pass slam
- → Single-arm slam
Track Your Medicine Ball Slam Progress
Log your conditioning sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Medicine Ball Slam help my BJJ game? ▼
Develops the explosive pulling power for snap-downs and the aggressive force production needed for takedown finishes. The full-body coordination trains the multi-joint power expression used in dynamic grappling exchanges.
What equipment do I need for the Medicine Ball Slam? ▼
You will need: slam ball. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Medicine Ball Slam? ▼
The Medicine Ball Slam is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity. A proper warm-up is required before performing this exercise.