Slam (Medicine Ball)

An explosive full-body power exercise where you lift a medicine ball overhead and explosively slam it to the ground.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball with both hands at chest height.
2. Raise the medicine ball overhead by extending your arms, engaging your core and shoulders.
3. In one explosive motion, forcefully slam the ball to the ground in front of you.
4. Allow your hips and knees to bend slightly as you decelerate the movement.
5. Catch the ball as it bounces or pick it up from the ground.
6. Return to the starting position and repeat.

Tips

• Use a wall or mat to prevent the medicine ball from bouncing unpredictably.
• Generate power from your core and hips, not just your arms.
• Keep your chest up and core engaged throughout.
• Start with a moderate medicine ball weight and increase as power develops.
• This exercise builds explosive strength and cardiovascular conditioning.