Weight Training For Wrestling- Med Ball Slam

A 2 part image of an athletic woman with her hair in a pony tail performing a med ball slam.

The Med Ball Slam is another explosive exercise I like to implement in programs I design.

The MB Slam is a “reverse triple extension” exercise. It helps build explosive lats, core, and hip power.

It’s a great way to improve your ability to hit effective snap downs in a match.

Take a look at the exercise. See what I mean?

As you can see, the Med Ball Slam is about as close to mimicking a snap down as you can get. Simulating speed and direction of movement are 2 great ways to ensure optimal transfer to the mat.


Start by holding a Med Ball while standing. Your arms should be relatively straight so the Med Ball is near your hips.

The counter-movement is the opposite of any of the other exercises detailed in this series of posts. To start, you’ll explode up into your triple extension position. The ball should be over your head. Your arms should still be relatively straight.

Once you’ve reached the top, redirect your efforts toward the ground as quickly as possible.

Release the Med Ball as you reach the bottom of your downward movement.

Your knees should be slightly bent and the ball should release somewhere around your chest.

Technique Tip: Avoid “overslamming” the ball. Specifically, I mean leaning over and releasing it later in the movement. This can result in the ball bouncing back up and hitting you in the face.

Additionally, regarding better transfer to wrestling, the more power you can produce from a shorter range of motion, the better. This will not only help you to react quicker on the mat, but you’ll also be in better position to make your next move.

A 2 part picture of a shirtless man performing a Med Ball Slam while bending at the hips and finishing with his torso parallel to the ground.
Pic of “overslamming.”

A 2 part picture of a shirtless man performing a Med Ball Slam while remaining in an athletic stance during the finish, rather than bending over.
Pic of a good MB Slam.

As far as weight goes, I prefer to use lighter Med Balls. The primary reason I favor lighter Med Balls is because I’m really concerned with shoulder health.

Look at the damage throwing a baseball can do to the shoulder…

Granted, that’s usually over the course of many years and in a greater range of motion.

Regardless, err on the side of caution when it comes to this exercise. Go with a lighter Ball if you have a choice, especially if you feel like a heavier one is agitating your shoulders. The last thing wrestlers need is more unnecessary stress on their shoulders!

On top of that, don’t lose focus of what’s actually doing the work- your hips and core.

Re-watch the video of me performing the MB Slam. Pay attention to the work my hips are doing. Also take note of the range of motion in my shoulders.

For the next post in this power training series check out- Single Leg Bench Jump.

To read the first post in the series check out- Weight Training For Wrestling.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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