Exercise guide
Twist Turn Slam
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
The Twist Turn Slam is a high-intensity, rotational movement that develops explosive power and core stability by simulating a medicine ball slam using bodyweight. It effectively integrates the lower body, core, and upper body to improve athletic coordination and metabolic conditioning.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Stand with feet shoulder-width apart and knees slightly bent.
- Reach both arms high overhead and rotate your torso toward the right side.
- Extend your hips and rise onto the balls of your feet to create a long, powerful line.
How to do it
- Explosively 'slam' your arms down and across your body toward your left hip while pivoting your right foot inward.
- Exhale forcefully during the downward 'slam' phase and hinge slightly at the hips to absorb the movement.
- Immediately reverse the motion to reach back up to the left side to begin the next rep on the opposite side.
- Maintain a fast, rhythmic tempo, alternating sides with each repetition.
Form checklist
- Pivot the trailing foot to allow the hips to rotate fully and protect the knee.
- Keep your core braced and your spine neutral throughout the entire rotation.
- Use your lats and obliques to drive the arms down, rather than just using shoulder strength.
- Ensure your knees track in line with your toes during the pivot and slam.
Pro tips
- Visualize throwing a heavy weight into the ground to increase the intent and muscle recruitment of the movement.
- Focus on a sharp, 'snapping' contraction of the obliques at the bottom of the slam for maximum core engagement.
Make it harder
- Increase the speed and explosiveness of the downward phase to maximize power output.
- Incorporate a small jump as you reach overhead to add a plyometric element to the exercise.
Frequently asked
- What muscles does the twist turn slam work?
- The twist turn slam primarily targets the abs, calves, glutes, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the twist turn slam?
- The twist turn slam requires no equipment — just your body weight.
- Is the twist turn slam good for beginners?
- The 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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