Legs · Medicine Ball
Medicine Ball Slam Burpee
How to do the medicine ball slam burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Hold a medicine ball at chest height and drop into a squat to plant your hands and the ball on the floor. Kick your feet back to a plank, return to the squat, then stand and slam the ball overhead down to the floor with full force. Catch the rebound and repeat.
- 1Your whole body working as you flow from the floor to the slam
- 2Core and lats driving the ball down hard on every slam
- 3A steady rhythm that keeps your heart rate up
Common mistakes
- Letting your hips sag in the plank or your back round
- Cutting the slam short; finish each one with intent
- Landing with stiff knees; absorb the impact through a bend
Muscles worked
The medicine ball slam burpee mainly works the quads and upper abs, with the triceps, mid chest, lats, lower abs, glutes, hamstrings, calves, front delts, forearms, and obliques assisting.
- QuadsPrimary
- Upper AbsPrimary
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsSupport
- ObliquesSupport
- Lower BackMinor
- Upper TrapsMinor
- Hip FlexorsMinor
Kovo programs the medicine ball slam burpee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.