Partner Rotational Slam Pass | Friends

Quick Intro

Two partners stand side by side, a few metres apart and facing the same way. The partner with the medicine ball rotates, lifts it toward their outside shoulder and slams it diagonally to the floor on the side nearer their partner. The ball lands in the space between them. The other partner steps over, picks it up and does their own rotational slam back the other way. The ball goes back and forth like this for an agreed number of reps, so each partner slams toward the same side every time.

How to do the rotational slam, lifting the ball across the body and driving it down diagonally with the hips and trunk, is taught at Medicine Ball Slam — Rotational. This guide covers making it a two-person loop: the spacing, the target zone between you and picking up safely.

What You’ll Need

A slam ball that does not bounce much, four to eight kilograms.
A solid, non-slip floor that can take ball impact.
A space about four metres wide and two deep. A strip of tape or a cone can mark the landing zone between the partners.

How It Works

Stand side by side, three to four metres apart, both facing forward. Feet wider than the shoulders.
The first slammer starts with the ball low on their outside hip, the one away from their partner.
They rotate away, lift the ball diagonally up past the outside shoulder, then rotate back and slam it down toward the floor on the side nearer their partner, about halfway between the two of them.
Once the ball has landed and settled, the other partner steps in, picks it up and steps back to their spot.
They hold it at their own outside hip, rotate and slam it back to the middle.
Continue for the agreed reps, then swap positions so each partner slams toward the other side.

Aim for the middle. The ball should land roughly halfway between you, never at your partner’s feet. Mark the spot if it helps.

Wait until the ball has landed. The receiver does not step in while the slammer is mid-slam. Count a beat after the landing if you need to.

Pick up with the legs. Squat to collect the ball. A rounded back to pick up a heavy ball ten times in a row adds up.

Swap sides. Each person slams toward their partner. After a set, swap positions so both directions get the work.

What the Partner Changes

Alone, a rotational slam is usually done against the floor in front of you, and you pick the ball up yourself each rep. Here your partner takes over the pick-up, and you have to aim the slam at a zone they can reach. There is also a built-in rest, since each partner works while the other collects. It differs from the Medicine Ball Rotational Throw Race, where the ball comes back off a wall and the pair race each other.

How Many

Six to ten slams each, then swap sides. Two or three rounds on each side, with a minute of rest between rounds.

Making It Easier or Harder

Easier: a lighter ball or a slower pace.
Harder: a heavier ball, more reps or a faster loop, as long as the pick-up stays clean.

Staying Safe

A solid, non-slip floor rated for slams.
Enough space between partners that the slam zone is well clear of both.
The receiver waits until the ball has landed.
Stop for lower back pain.

Common Mistakes

Slamming at the partner’s feet. Aim for the middle.
Arm-only slams. Rotate through the hips.
Rounded back on the pick-up. Squat to the ball.
Never swapping sides. Each direction needs the same work.

Fitting It Into a Session

Use it as a power or conditioning block in the middle of a session. It works well in a circuit with other partner stations.

Medicine Ball Slam — Rotational is the solo version.
Partner Overhead Medicine Ball Slam Feed has the partner feed overhead slams.
Partner Medicine Ball Rotational Throw Feed throws the ball across in place of slamming it.

FAQ

Can the receiver catch the ball off the bounce?

Better not. A slam ball barely bounces. Let it land, then pick it up.

How far apart should we stand?

Far enough that the ball lands clear of both of you, close enough that the receiver needs one or two steps to reach it. Three to four metres suits most pairs.

Which hip do I start from?

The one farther from your partner, so the slam travels toward them.