Setup & Positioning
"Stand with your feet shoulder-width apart, medicine ball on the floor in front of you. Squat down, grab the ball with both hands, and stand tall with the ball at chest level. Engage your core, keep your chest up, and make sure you have plenty of space overhead."
Key point: “This movement starts from the ground—your legs, hips, and core generate the power, not just your arms.”
Execution
1. Load:
- Lift the ball overhead, extending your hips, knees, and ankles.
- Keep your elbows slightly bent and your core tight.
2. Slam:
- Drive the ball forcefully toward the ground by engaging your lats, abs, and hips.
- Drop your body weight slightly as you slam to generate more power.
3. Reset:
- Catch the ball on the rebound if it’s non-bouncing, or pick it up and repeat.
Where You Should Feel It
- Core muscles engaging to accelerate and decelerate the ball
- Shoulders, lats, and triceps driving the slam
- Legs powering the overhead lift
Where You Shouldn’t Feel It
- Lower back pain from rounding
- Neck strain from looking up excessively
- Wrist discomfort from hyperextending on the slam
Breathing
"Exhale sharply during the slam, inhale as you reset for the next rep."
Common Mistakes to Avoid
- Using only your arms – The legs and hips are your power source.
- Rounding the back – Keep the spine neutral to protect it.
- Letting the ball drift forward – Slam directly in front of you.
- Pausing too long between reps – Maintain rhythm for conditioning work.
