Medicine Ball Slam

Big bear energy here: raise the ball high, then slam it down like you mean it. This move trains full-body power, gets your heart rate up, and makes your shoulders, core, legs, and grip work together.

Instructions

1. Stand with feet shoulder-width apart.
2. Hold the ball at chest height.
3. Lift the ball straight overhead.
4. Rise onto your toes slightly.
5. Slam the ball into the floor hard.
6. Catch or pick up the ball and reset.

Benefits

• Builds full-body power
• Raises your heart rate fast
• Improves coordination under speed
• Strengthens grip and shoulders
• Makes hard efforts feel easier

Key Points

• Use your whole body
• Brace your core
• Keep your chest tall
• Bend your knees on the slam
• Control the pickup

Common Mistakes

• Using only your arms
• Rounding your back
• Letting knees cave inward
• Slamming without bracing
• Picking up the ball carelessly