Medicine Ball Slam
Trains the Abs.
- Equipment
- A medicine ball
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Stand with the feet about shoulder-width apart holding a soft medicine ball in both hands.
- Bring the ball overhead, rising onto the toes and reaching tall.
- Slam the ball down into the floor in front of you as hard as you can, folding at the hips and bending the knees as the arms come down.
- Let the trunk drive the slam and the arms follow through.
- Pick the ball up, or catch it if it rises, and bring it back overhead.
- Repeat without pausing at the top.
Common mistakes
- Slamming with the arms. The whole body folds into the floor and the arms finish it; the lats and trunk do most of the work.
- Rounding the back to reach the floor. The fold is at the hips with the knees bending; the back stays long through the slam.
- Using a ball that bounces. A dead slam ball stays down; a bouncing ball comes back fast.
- Reaching short at the top. The ball goes all the way overhead with the body extended; a short reach is a short slam.