Explosively drive a medicine ball from overhead into the floor using hip extension and abdominal bracing. The movement primarily stresses the core while involving the hips and upper body for force production.
How to do the Ball Slams#
- Stand with your feet about shoulder-width apart and hold the medicine ball with both hands extended overhead.
- Hinge slightly at the hips and bend the knees to load your posterior chain while keeping your spine neutral.
- Explode through your hips and extend your torso and arms to forcefully throw the ball down a few feet in front of you onto the ground.
- Recover the ball, return to an upright position, and lift it back overhead in a controlled manner.
- Repeat the sequence for the prescribed number of repetitions.
Muscles worked#
Common mistakes#
- Using the arms alone instead of driving from the hips.
- Allowing the lower back to round during the swing or slam.
- Landing the ball too close to your feet instead of projecting it forward.
