Video: Rainbow Slams Exercise

In the world of fitness, there’s a constant pursuit of exercises that target multiple muscle groups and deliver a powerful workout. The rainbow slam exercise fits perfectly into this category. This dynamic movement engages your entire body, from your core and lower body to your upper body and shoulders. It’s a great way to build explosive power, improve functional strength, and burn calories.

What are Rainbow Slams?

The rainbow slam is a full-body exercise that utilizes a medicine ball to work your core, legs, glutes, back, and shoulders. It’s a plyometric exercise, meaning it involves explosive movements that engage your fast-twitch muscle fibers.

How to Perform Rainbow Slams

Before you begin, make sure you have a medicine ball of appropriate weight. If you’re new to this exercise, start with a lighter ball and gradually increase the weight as you get stronger.

  1. Stand with your feet shoulder-width apart and your knees slightly bent.

  2. Hold the medicine ball with both hands, arms extended overhead.

  3. Keeping your core engaged, slam the medicine ball down to the ground, bringing it through an arc that resembles a rainbow.

  4. As the ball bounces back up, catch it and repeat the movement.

Tips for Proper Form

  • Focus on using your core to generate the power for the slam.

  • Don’t round your back. Keep your back straight and your chest up throughout the movement.

  • Control the descent of the ball. Don’t just drop it.

  • Catch the ball with slightly bent knees to absorb the impact.

Variations of Rainbow Slams

Once you’ve mastered the basic rainbow slam, you can try some variations to challenge yourself and target different muscle groups:

  • Single-arm rainbow slams: Perform the movement using one arm at a time.

  • Wall ball rainbow slams: Slam the ball against a wall instead of the ground.

  • Weighted rainbow slams: Wear a weighted vest or hold ankle weights to increase the intensity.

Incorporating Rainbow Slams into Your Workout

Rainbow slams can be incorporated into various workouts, including bodyweight circuits, strength training routines, and plyometric sessions. Aim for 3-4 sets of 10-15 repetitions.

Safety Precautions

  • Use a weight that is appropriate for your strength level.

  • Warm up properly before performing rainbow slams.

  • Perform the exercise on a soft surface to cushion the impact.

  • Avoid slamming the ball too close to other people or objects.

Benefits of Rainbow Slams

Rainbow slams offer a host of benefits, including:

  • Increased explosive power: Rainbow slams train your muscles to generate force quickly, which can improve your performance in athletic activities and everyday life.

  • Improved functional strength: Functional strength refers to your ability to use your muscles in everyday activities. Rainbow slams help develop the strength you need for tasks like lifting, carrying, and even walking.

  • Enhanced core stability: The rainbow slam engages your core muscles, which are essential for stability and injury prevention.

  • Increased calorie burn: Rainbow slams are a high-energy exercise that can help you burn calories and boost your metabolism.


Rainbow slams are a powerful and versatile exercise that can help you achieve your fitness goals. By incorporating them into your routine, you can build explosive power, improve functional strength, and burn calories. Just remember to start with a weight that is appropriate for you and maintain proper form to avoid injury.

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