Bodyweight Front Slam

1. Stand tall with your feet shoulder-width apart.

2. Engage your core and raise your arms straight above your head.

3. Explosively bring your arms down in front of you while simultaneously bending your knees and dropping into a squat position. Your motion should resemble slamming a ball down in front of you.

4. As your hands come down, they should pass near your knees at the lowest point of the squat.

5. Quickly reverse the motion, extending through the legs and hips to return to the starting position while simultaneously raising your arms back overhead.

6. Repeat the movement in a fluid and explosive manner for the desired number of repetitions.

7. Maintain control throughout the exercise, using your core to stabilize and protect your spine.

Make sure to keep your back straight and do not let your knees extend past your toes when you squat to avoid unnecessary stress on your joints. Also, be sure to land softly to reduce impact on your knees and ankles.

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