Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Medicine Ball
Med Ball Side Wall Slams
Med Ball Side Wall Slams is an intermediate isolation strength exercise that works the abs (waist), with the abdominals, shoulders and glutes assisting. It needs a medicine ball and a wall. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Medicine Ball
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques
Secondary muscles
- Abdominals
- Shoulders
- Glutes
How to do Med Ball Side Wall Slams
- Stand side-on to a wall about an arm's length away, holding a medicine ball at your hip.
- Rotate away from the wall to load.
- Rotate explosively and throw the ball into the wall at hip to chest height.
- Catch the rebound and repeat, then switch sides.
Form tips
- Pivot your back foot so your hips drive the throw.
- Use a ball made for wall throws.
Med Ball Side Wall Slams alternatives
More abs exercises
Med Ball Side Wall Slams FAQ
What muscles does Med Ball Side Wall Slams work?
Med Ball Side Wall Slams mainly works the abs in the waist. The abdominals, shoulders and glutes work as secondary muscles.
What equipment do you need for Med Ball Side Wall Slams?
You need a medicine ball and a wall.
How many sets and reps of Med Ball Side Wall Slams should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Med Ball Side Wall Slams good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Med Ball Side Wall Slams burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Med Ball Side Wall Slams?
Other exercises for the abs include Band Side Bend, Barbell Side Bends, Dumbbell Side Bend and Dumbbell Overhead Side Bend.
For developers
Use Med Ball Side Wall Slams in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_RQC2YJ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_RQC2YJ", "name": "Med Ball Side Wall Slams", "model": "male", "counterpartId": "ex_PG2EHA", "target": "Abs", "equipment": "Medicine Ball", "media": { "mp4": "https://…/ex_RQC2YJ/mp4-720.mp4?…", "poster": "https://…/ex_RQC2YJ/poster.jpg?…" } }