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Medicine Ball Slam

AdvancedStrengthTier T4

Hold a medicine ball at your chest, rise onto your toes and lift it overhead. Throw it hard down to the floor in front of your feet and squat to pick it up. You may feel your shoulders, stomach, buttocks and thighs working hard.

Targets: Spine Chain (Full Spine)

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in the shoulders, back, hips or knees, or dizziness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on a firm, non-slip floor with your feet about shoulder-width apart and your knees soft.
  • Hold the medicine ball in front of your chest with one hand on each side of it.
  1. Man standing upright holding a medicine ball in both hands in front of his chest.

    Step 1 of 5

    Stand with feet shoulder-width apart, ball held at your chest.

  2. Man in a shallow dip with his knees bent, holding a medicine ball at his chest.

    Step 2 of 5

    Bend your hips and knees a little, ball still at your chest.

  3. Man stretched tall on the balls of his feet holding a medicine ball straight above his head.

    Step 3 of 5

    Drive up tall onto your toes, ball straight over your head.

  4. Man squatting with his hips back and both hands on a medicine ball on the floor in front of his feet.

    Step 4 of 5

    Slam the ball down in front of your feet and squat to grip it.

  5. Man standing upright holding a medicine ball in both hands in front of his chest.

    Step 5 of 5

    Stand with feet shoulder-width apart, ball held at your chest.

What you should feel

You may feel your shoulders, stomach muscles, buttocks and thighs working hard, and your breathing speed up.

Breathing

  • Breathe in as you lift the ball and breathe out hard as you slam it down; do not hold your breath.

Safety Information

Use a ball made for slamming that does not bounce high, on a clear floor with space around you. Start with a light ball, reach straight up without leaning back, and keep your eyes on the ball as it lands. Stop if it hurts your shoulders, back, hips or knees, or if you feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.