•• Intermediate Explosive Power

Medicine Ball Rotational Slams

Medicine Ball
🥊

Why This Matters for Boxing

Explosive downward rotational force — the same power arc used in overhands and overhand-hook combinations. The slam trains full-body rotational power from ground to hands.

How To Do It

  1. 1Stand with feet shoulder-width apart, holding a medicine ball.
  2. 2Raise the ball overhead, rotating slightly to one side.
  3. 3Slam it down explosively, rotating through your core.
  4. 4Pick up and repeat.
  5. 5Alternate sides each set.
Sets
3
Reps
10
Rest
45s

Pro Tips

  • Use a slam ball — not a bouncy medicine ball.
  • The power comes from your hips, not your arms.
  • Each slam should feel like throwing an overhand right.

Used In These Techniques

The 1-Overhand-3 (Jab-Overhand-Hook)Combinations

Related Exercises

Other exercises targeting the same muscle groups

Resistance Band JabsBeginner
shouldersarms
Dumbbell Front Raise to PressIntermediate
shouldersarms
Medicine Ball Chest PassBeginner
chestarmsshoulders
Shadowbox Jab BurnoutBeginner
shoulderscardio
Landmine RotationsIntermediate
coreshoulders
Russian Twists (Weighted)Beginner
core
Browse All Exercises