Medicine Ball Slam

Medicine Ball Slam Instructions

• Hold the appropriate medicine ball at your waist with your arms extended and stand in a strong lifting position.
• Eyes fixated straight ahead.
• Shoulders pinned back (externally rotated).
• Core is braced with your rib cage positioned over your pelvis.
• Hips, knees, and ankles slightly bent.
• Hinge at the hip to lower the ball slightly.
• Extend your body vertically raising the ball overhead.
• At the top position:
• Your arms are extended overhead.
• Core is still braced (low back is not overly arched).
• Ankles, knees, and hips are extended.
• In an athletic motion, slam the ball as hard as you can to the floor.

*Tips*

• Use a medicine ball that is designed to be slammed/thrown. If the med ball is not designed for such use, it will deteriorate over time.
• Don't focus on how getting the heaviest medicine ball, focus on moving the ball as fast as possible.
• Don't perform the exercise "for time". Perform each rep in a controlled, explosive manner.