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Medicine Ball Lateral Slam

AdvancedStrengthTier T4

Stand tall with a medicine ball pressed overhead. Turn your body and drive the ball down forcefully to the ground outside one foot. Lift it back overhead and repeat to the other side.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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 tall with the medicine ball pressed overhead.
  • Brace the core tightly and keep the lower back from arching.
  1. She holds the start: standing tall with the medicine ball pressed overhead on extended arms, feet planted, core braced, eyes ahead.

    Step 1 of 5

    Stand tall with the medicine ball pressed overhead.

  2. She is mid-turn: trunk rotated, arms carrying the ball down from overhead along the turned line toward the outside of her foot, knees softening into the drive.

    Step 2 of 5

    Turn your body and drive the ball down toward the ground outside your foot.

  3. She reaches the slam: the ball driven onto the ground just outside her foot, her trunk fully rotated down over the turn, arms following through low beside the leg, her exhale forced out.

    Step 3 of 5

    Forcefully throw the ball onto the ground on the outside of your foot, exhaling through pursed lips.

  4. She has recovered the ball and is turning into the second side: tall through the hips with the ball back overhead, her trunk rotating the opposite way to begin the repeat.

    Step 4 of 5

    Recover the ball to overhead and turn to repeat on the other side.

  5. She holds the start: standing tall with the medicine ball pressed overhead on extended arms, feet planted, core braced, eyes ahead.

    Step 5 of 5

    Stand tall with the medicine ball pressed overhead.

Breathing

  • Exhale forcefully through pursed lips during the downward throw.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Brace the core tightly as if preparing for a punch and avoid arching the lower back. 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.