How to Do Ball Slam Exercise

The medicine ball slam is one of the most effective yet most neglected high intensity exercises you can do. By using a natural and very functional movement with a safe and easy to handle medicine ball, the ball slam exercise gives you a total body workout that focuses on your core.

Instructions

Difficulty: Moderately Challenging

1. Grab a slam-resistant ball. The ideal piece of equipment for the medicine ball slam is a medicine ball designed to resist the force of the slam. However, if you don't have a medicine ball on hand and want to begin doing the exercise without weight a tough basketball or soccer ball will help you learn the movement.
2. Begin by holding the ball with both hands over your head. Keep your feet hip-width apart, knees slightly bent and toes facing forwards. Try doing a slow, simulated version of the movement during which you keep your back straight and end up with your hand by your thighs.
3. Slam down. In one explosive movement, bend at the waist, keeping your hands outstretched, and slam the ball against the ground. Make sure that you slam the ball a few inches in front of your feet so that the ball doesn't rebound and hit you in the face. Catch the ball as quickly as possible and stand up into the beginning position.
4. Add intensity and variety. Once you've mastered the movement you should add intensity. Start by increasing the weight of the ball you're using. Then add a time element by trying to do as many slams as possible in five minutes, for example. To vary the slam, try a one-armed slam and a side slam where you alternate between slamming to the left and then right.