Two-Handed Slam (Medicine Ball)

An explosive full-body power exercise where you lift and slam a medicine ball to the ground using both hands.

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 fully.
3. In one explosive motion, forcefully slam the ball to the ground in front of you.
4. Allow your knees and hips to flex slightly to absorb the impact.
5. Pick up or catch the ball as it bounces.
6. Return to the starting position and repeat.

Tips

• Use a wall or exercise mat to prevent the medicine ball from bouncing unpredictably.
• Generate power from your core and legs; explosively extend your arms on the slam.
• Perform in a controlled manner without rushing between repetitions.
• Start with a moderate medicine ball weight to learn proper technique.
• This explosive movement builds total body power and cardiovascular conditioning.