How to Do Medicine Ball Slams: 5 Explosive Exercises for Swimmers

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Swimmers, especially sprinters, live and die by their ability to generate explosive power. Every great start, every strong pull, every surge off the wall begins with force – and that’s exactly what medicine ball slams develop. Simple, primal, and brutally effective, they bridge the gap between dryland training and in-water performance. By reinforcing the same power chains used in the Freestyle catch, Butterfly pull, and IM transitions, medicine ball slams turn raw strength into speed — helping swimmers move with more precision, control, and force in every stroke.

What Are Medicine Ball Slams?

A medicine ball slam is a full-body power movement that blends speed, strength, and coordination. You start overhead with the ball, generate momentum through your hips and torso, and drive the ball into the ground with controlled aggression.

It’s not just a strength exercise — it’s a rhythm builder. When done correctly, slams mimic the acceleration and force transfer of swimming. The motion recruits the core, lats, shoulders, glutes, and hamstrings — the same muscle chains that drive efficient strokes in the water.

If you’ve ever worked on connecting your pull to your kick, you’ll immediately feel how this land movement supports that timing.

Medicine Ball vs. Slam Ball — What’s the Difference?

A common question I hear from athletes is, “Can I use a slam ball instead of a medicine ball?” The answer: it depends on your goal.

  • Medicine Ball: Usually made with a softer shell and slight bounce. Best for coordination drills, core work, and rotational movements.

  • Slam Ball: Heavier, thicker rubber shell with no bounce. Ideal for pure power slams on the ground.

If your focus is technique and control, start with a medicine ball around 6–10 pounds. If you’re chasing maximal power output, a slam ball in the 12–20 lb range can handle the impact.

For swimmers training at home or on deck, I recommend a soft-shell medicine ball — it’s versatile, safe on any surface, and perfect for rotational power work.

Benefits of Medicine Ball Slams

When I integrate medicine ball slams into a swimmer’s dryland routine, I’m not just thinking about strength — I’m thinking about translating that strength to water speed.

Here’s what they build:

  1. Explosive Power – Slams develop fast-twitch muscle fibers, the same ones responsible for a powerful start or breakout.

  2. Core Control – Each rep forces your trunk to stabilize and transfer energy efficiently.

  3. Lat Engagement – A strong downward pull through the lats mimics the early vertical forearm (EVF) position in Freestyle and Butterfly.

  4. Hip Drive and Coordination – The motion of hinging, loading, and releasing mirrors the hip-led rhythm of a strong stroke cycle.

  5. Stress Relief – There’s something primal about slamming a ball into the ground — it releases tension, resets focus, and builds mental confidence.

These benefits are why I include slams in nearly every Train Daly dryland program.

 

5 Medicine Ball Slam Exercises for Swimmers

Below are my five go-to medicine ball slam variations — each one ties directly to a swimming skill or stroke mechanic.

 

1. Standard Medicine Ball Slam

Coach Dan Daly cues a long overhead reach, crisp hip hinge, and aggressive drive into the floor to build full-body power, core stability, and timing you can feel off every wall.

The classic medicine ball slam is all about timing. Reach long and overhead, fully extend, then hinge at the hips as you drive the ball straight into the floor.
Catch it on the bounce, or reset and repeat.

This movement teaches swimmers how to connect upper and lower body force – just like pressing the catch and finishing with the kick.

 


2. Single-Arm Medicine Ball Slam

Coach Dan Daly demonstrates a unilateral slam that teaches a high-elbow catch pattern, lat engagement, and shoulder control—perfect for balancing your Freestyle pull.

This unilateral version develops balance and control between arms — critical for the Freestyle bent-elbow catch.
Start overhead with one arm, keep your opposite hand relaxed, and drive the ball down with full speed. Focus on lat engagement and a smooth follow-through.

Coaching tip: think “high elbow, strong finish.” The mechanics closely resemble the first half of your Freestyle pull.

 

3. Rotational Medicine Ball Slam

Coach Dan Daly focuses on pivot, hip-to-shoulder transfer, and diagonal core loading—great for sharpening body rotation for Freestyle rhythm and Butterfly control.

Rotation is where many swimmers lose power. The rotational medicine ball slam strengthens that diagonal link between hips and shoulders.

Start with the ball overhead, pivot on your foot, and slam the ball across your body toward the outside of your foot. Alternate sides.

You’ll feel the load in your obliques, hips, and lower back — the muscles responsible for turning power into streamlined rotation through the water.

 

4. Straight-Arm Lat-Focused Slam

Coach Dan Daly keeps the elbows straight to isolate lat drive and shoulder mechanics, reinforcing the downward “press” you need for a stronger catch and pull.

This version emphasizes lat engagement — one of the most underdeveloped areas in swimmers.
Keep your arms straight throughout the movement and drive from your shoulders and lats instead of bending your elbows.

If you struggle to “feel your lats” in the pool, this is your fix. Over time, it strengthens the same downward pulling pattern that fuels Freestyle and Butterfly propulsion.

 

5. Medicine Ball Power Series for Butterfly

This progression blends multiple medicine ball exercises to train rhythm, upper-body drive, and body undulation — all crucial for Butterfly.
It builds dynamic coordination, helping you maintain form under fatigue.

As I often remind my athletes: Butterfly is about rhythm as much as strength. These slams bridge that gap perfectly.

 

Medicine Ball Slam Alternatives

Can’t access a medicine ball? There are great substitute exercises that mimic similar muscle activation:

  • Kettlebell Swings: Train hip hinge and explosive drive.

  • Dumbbell Thrusters: Combine squat and overhead press power.

  • Resistance Band Pull-Downs: Simulate lat-driven motion of a slam.

  • Cable Woodchoppers: Strengthen core rotation and transfer of power.

These alternatives are effective medicine ball slam substitutes, especially for swimmers training in limited space or traveling between meets.

Safety and Programming Tips

Power training is all about quality over quantity. Here’s how I cue athletes to use medicine ball slams safely and effectively:

  • Warm Up First: Mobilize your shoulders, spine, and hips.

  • Start Light: Choose a weight you can move fast (6–10 lbs for most swimmers).

  • Maintain Control: Never sacrifice form for intensity.

  • Focus on Speed: Each rep should feel explosive, not heavy.

  • Programming: 3–4 sets of 8–10 reps after strength training or before swim practice.

Over time, you can increase load or integrate slams into circuit workouts for conditioning.

Final Takeaway

Medicine ball slams deliver a rare combination of simplicity and effectiveness. They teach you to move with intent — to drive power from your core, connect your upper and lower body, and express force the same way you do in the water.

I’ve used them with national-level swimmers, triathletes, and masters athletes alike. The results are consistent: stronger catch, better rhythm, and more efficient power transfer.

Remember my mantra — excellence lives in the fundamentals.
 Start with control, build with consistency, and soon your speed will follow.

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  • Medicine ball slams work your core, lats, shoulders, triceps, glutes, and hamstrings. These muscles help swimmers generate power and maintain a strong connection between the upper and lower body.

  • A medicine ball is lighter and may bounce, making it ideal for coordination and rotational drills. A slam ball has a heavier, no-bounce design, built for high-impact power work.

  • Medicine ball slams develop explosive strength, core stability, and coordination. They improve stroke power, rhythm, and hip drive, making them excellent for swimmers and other athletes needing speed and control.

  • If you don’t have access to a medicine ball, alternatives include kettlebell swings, dumbbell thrusters, resistance band pull-downs, and cable woodchoppers. These movements activate similar muscle groups and patterns.

  • For most athletes, performing slams 2–3 times per week is ideal. Focus on 3–4 sets of 8–10 reps emphasizing power and control rather than fatigue or volume.