Exercise guide
Medicine Ball Twist Turn Slam
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic, explosive movement builds rotational power and core stability by integrating the lower body, torso, and upper body in a high-velocity slam. It effectively targets the obliques and lats while improving coordination and metabolic demand.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest height.
- Engage your core and maintain a slight bend in your knees to create a stable base.
- Ensure you have enough space to slam the ball safely to either side of your feet.
How to do it
- Inhale as you rotate your torso and pivot your back foot, swinging the ball in a high arc over your head toward one side.
- Exhale forcefully as you drive the ball down, slamming it into the floor just outside your lead foot using your core and lats.
- Catch the ball on the bounce or quickly retrieve it, then immediately transition into the rotation for the opposite side.
- Maintain a rhythmic, explosive tempo, ensuring your hips and shoulders rotate together.
Form checklist
- Pivot the trailing foot fully to allow the hips to drive the movement and protect the knees.
- Keep your spine neutral and avoid excessive rounding as you slam the ball down.
- Engage your glutes and quads to stabilize the lower body during the high-velocity rotation.
- Ensure the power comes from the core and lats rather than just the arms.
Pro tips
- Focus on the 'whip' action: initiate the slam with your hips and core, letting the arms follow to maximize force.
- Think about throwing the ball through the floor rather than just at it to increase muscle recruitment and power output.
Make it harder
- Use a heavier slam ball that does not bounce, requiring a full squat to retrieve it between reps.
- Increase the speed of the rotation and slam to turn the exercise into a high-intensity cardiovascular challenge.
Frequently asked
- What muscles does the medicine ball twist turn slam work?
- The medicine ball twist turn slam primarily targets the abs, glutes, obliques, and quadriceps, and also works the deltoids, erector spinae, and lats as secondary muscles.
- What equipment do you need for the medicine ball twist turn slam?
- The medicine ball twist turn slam uses medicine ball.
- Is the medicine ball twist turn slam good for beginners?
- The medicine ball twist turn slam is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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