Medicine Ball Slam: Build Explosive Strength

Instructions

1. Starting Position:

   • Stand with your feet shoulder-width apart and a medicine ball in both hands.
   • Keep your knees slightly bent and your core engaged.
   • Hold the medicine ball overhead with both arms extended, with the ball positioned slightly in front of your face.

2. The Descent:

   • Begin by driving your hips backward and lowering into a squat position.
   • As you squat down, bring the medicine ball toward the ground between your legs by extending your arms. Keep your core tight.
   • Focus on keeping your back flat and your chest lifted during this portion of the movement.

3. The Slam:

   • Explosively push through your feet and hips to jump or stand up, using your whole body to generate power.
   • As you reach the top of your movement, forcefully throw the medicine ball to the ground in front of you.
   • Engage your entire body to slam the ball with maximal effort, using your arms, shoulders, and core.
   • The ball should bounce off the ground (if it's designed to bounce), or you should catch it and reset to repeat.

4. Reset and Repeat:

   • After the ball hits the ground, quickly catch it (or pick it up if it doesn't bounce) and return to the starting position to prepare for the next slam.
   • Repeat the movement for the desired number of reps or time.

Tips 

1. Engage Your Core:

   • Keep your core braced throughout the movement. This helps protect your lower back and maintain stability as you slam the ball down.

2. Use Your Hips, Not Just Your Arms:

   • The power for the slam comes from your hips and legs, not just your arms. Push through your legs and hips to generate explosive force for the slam, rather than relying on your upper body alone.

3. Proper Breathing:

   • Inhale as you lower the ball toward the ground, and exhale forcefully as you slam it down. This helps with power generation.

4. Squat Depth:

   • Make sure to squat low enough to engage your legs properly. The squat should feel like a full-body movement, not just an arm swing.

5. Maintain Control:

   • While the slam should be explosive, don’t allow your posture to break down. Keep your chest up and your back flat during the descent, and ensure your knees stay aligned with your toes.

6. Foot Placement:

   • Keep your feet firmly planted on the ground, and avoid letting your toes rise during the squat or slam. This ensures you maintain balance and power throughout the movement.

7. Pick the Right Medicine Ball:

   • Choose a medicine ball that’s heavy enough to challenge you but not so heavy that it compromises your form. A typical weight for this exercise ranges from 6 to 20 pounds, depending on your fitness level.

8. Controlled Deceleration:

   • When catching the ball (if needed), don’t just let it fall. Control the ball's descent so you can reset without injury.