Medicine-Ball Slam
Unleash power! Slam that medicine ball for a full-body workout that builds strength, burns calories, and boosts athleticism.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a medicine ball with both hands.
2. Begin by lifting the medicine ball overhead, fully extending your arms and engaging your core muscles. Your body should be upright, and you should focus on keeping your chest up and head neutral.
3. Start the movement by forcefully slamming the ball down to the ground in front of you, engaging your core and using your body's momentum. As you throw the ball down, bend at the hips and knees and follow the ball with your body, getting into a quarter squat position.
4. Catch the ball or pick it up after it bounces (if you are using a non-bounce medicine ball, simply pick it up from the ground).
5. Immediately lift the ball back overhead, preparing for the next slam.
6. Repeat for the desired number of repetitions and sets.
Make sure to maintain good form throughout the exercise to ensure effectiveness and reduce the risk of injury. Adjust the weight of the medicine ball according to your ability, and as you gain strength, you may increase the weight to continue making progress.
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