Ball Slams

Category

Plyometrics

Difficulty

Intermediate

Equipment

Medicine Ball

Primary muscles

Latissimus Dorsi, Rectus Abdominis, Deltoids, Obliques

Secondary muscles

Triceps Brachii, Gluteus Maximus, Quadriceps Femoris, Erector Spinae

How to do it

1. Stand tall with your feet shoulder-width apart, holding a medicine or slam ball with both hands.
2. Raise the ball overhead, fully extending your arms and rising onto the balls of your feet as you reach up.
3. Forcefully slam the ball straight down to the floor just in front of you, hinging at your hips and bracing your core as you drive it down.
4. Pick up or catch the ball, return to the starting position, and repeat for the desired number of repetitions.

Form tips

• Drive the slam with your lats and core, not just your arms, to generate maximum power.
• Hinge at your hips and keep a flat back as you slam, and avoid rounding your spine.
• Exhale sharply on the slam and use a ball that won't bounce back up toward your face.