Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Combat

Med Ball Slam

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Abs, Upper back & lats

Also delts, triceps

You need

Medicine ball

How to do itPictures · 3 steps
1Start
2Slam
Main musclesAlso working
  1. 1Reach tall with the ball overhead
  2. 2Slam it down with your whole body
  3. 3Catch and repeat

Most common mistake

Only bending at the arms.

Watch a demo
B
For combat
#25 of 37
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Research
60
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 60
TransferStrong
Injury protectionFair
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • SNeck Curl & ExtensionOther

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