Wall Slam (Medicine Ball)

An explosive power exercise where you throw a medicine ball forcefully against a wall at various angles.

Instructions

1. Stand facing a wall at arm’s distance, feet shoulder-width apart, holding a medicine ball.
2. Raise the medicine ball to overhead position.
3. Explosively throw the medicine ball into the wall at an angle slightly above horizontal.
4. Catch the ball as it rebounds or pick it up from the ground.
5. Reset to the starting position and repeat.
6. Vary the height and angle of throws to target different muscle groups.

Tips

• Use a sturdy wall to ensure safe rebounds.
• Generate power from your entire body; rotate your hips during the throw.
• Perform the movement in a controlled manner despite the explosiveness.
• Use a medicine ball weight that allows for consistent control.
• This exercise builds total body power and explosive strength.