Setup:

Stand tall with feet shoulder-width apart, holding a soft medicine ball overhead.

Engage your core and maintain a neutral spine.

Movement Phase:

Forcefully slam the ball straight down to the ground by driving through the hips and engaging the lats and core.

Follow through with a slight hinge, keeping knees soft and spine aligned.

Reset:

Retrieve the ball and return to the overhead position with control.

Repeat for desired reps or time interval.

Boost power, coordination, and full-body activation with this explosive movement. Medicine Ball Slams are a dynamic drill that targets the core, shoulders, and posterior chain while reinforcing ground reaction force and trunk control. Perfect for warm-ups, metabolic conditioning, or power development.

Benefits:

Builds explosive strength and core engagement

Enhances coordination and ground force production

Promotes stress relief and full-body activation

Ideal for athletic prep, HIIT, or general conditioning