Estimate calories burned from medicine ball slams based on body weight, ball weight, number of slams, lift height, and effort level.
Medicine Ball Slam Calories Burned Formula
The calculator uses the following formula:
C = S × [(0.18 + 0.0011BW + 0.006B) × H × E]
- C = calories burned
- S = number of slams
- BW = body weight in pounds
- B = medicine ball weight in pounds
- H = height factor = lift height in feet ÷ 6
- E = effort factor = 0.90 for controlled, 1.00 for moderate, 1.12 for explosive
Calories Burned for 20 Medicine Ball Slams
| Body Weight | 10 lb Ball | 20 lb Ball | 30 lb Ball |
|---|---|---|---|
| 140 lb | 7.9 kcal | 9.1 kcal | 10.3 kcal |
| 180 lb | 8.8 kcal | 10.0 kcal | 11.2 kcal |
| 220 lb | 9.6 kcal | 10.8 kcal | 12.0 kcal |
| 260 lb | 10.5 kcal | 11.7 kcal | 12.9 kcal |
These numbers use a 6 ft lift height and moderate effort.
What is a Medicine Ball Slam?
A medicine ball slam is an explosive overhead-to-floor movement that trains the shoulders, lats, core, hips, and grip. Common medicine ball weights range from 10 to 30 lb, and most slam sets fall between 10 and 30 reps.
What Changes the Calorie Burn?
- Body weight: heavier athletes burn more calories per slam.
- Ball weight: a heavier ball raises the calories burned each rep.
- Total slams: more reps increase total calories directly.
- Lift height: bringing the ball higher overhead increases the work per slam.
- Effort level: explosive slams burn more calories than controlled reps.
Example Calculation
For a 180 lb person using a 20 lb medicine ball for 40 slams at moderate effort and a 6 ft lift height:
C = 40 × [(0.18 + 0.0011(180) + 0.006(20)) × 1.0 × 1.0] = 19.9
That workout burns 19.9 calories.
