Medicine Ball Slams
Medicine Ball Slams are a full-body exercise and primarily target the core muscles. To a lesser degree, they also work the shoulders, arms, and legs.
Equipment
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Introduction
Medicine Ball Slams are a dynamic, full-body exercise that combines strength, power, and cardiovascular conditioning into one explosive movement. This exercise primarily targets the core, shoulders, and upper back, while also engaging the legs and glutes to stabilize and generate force. By lifting a weighted medicine ball overhead and forcefully slamming it to the ground, you not only build muscle but also improve coordination, agility, and metabolic conditioning. Medicine Ball Slams are versatile and can be incorporated into various training routines, from high-intensity interval training (HIIT) to strength circuits, making them an excellent addition to any fitness program aimed at enhancing overall athletic performance and hypertrophy.Execution
How to Perform Medicine Ball Slams
Setup
- Choose a medicine ball with an appropriate weight for your fitness level.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hold the medicine ball with both hands, positioning it at chest level.
Execution
- Lift the medicine ball overhead, fully extending your arms and standing on your toes.
- Engage your core and use your entire body to slam the ball down onto the ground as hard as you can.
- Follow through with the motion, bending your knees and hinging at the hips to catch the ball on the rebound.
- Return to the starting position and repeat for the desired number of repetitions.
Finishing
- After completing your set, place the medicine ball back in its storage area.
- Take a moment to stretch and hydrate before moving on to your next exercise.