Medicine Ball Slams

Technique

Setup

Stand with feet shoulder-width, holding a dead, non-bouncing slam ball at your chest. Brace your core.

Movement

Reach the ball high overhead, rising onto your toes, then slam it into the floor just in front of your feet by pulling hard through your lats and abs and hinging at the hips. Squat down to pick it up with a flat back and go straight into the next rep.

Form Tip

Use a ball made for slamming, since a bouncy ball thrown hard rebounds toward your face, and pick it up by squatting with a flat back rather than rounding over.

Increase Difficulty

Use a heavier ball, or work for a set time instead of a set number of reps.

Decrease Difficulty

Use a lighter ball and pause between reps.