Stand with feet shoulder-width apart, holding a medicine ball with both hands, knees slightly bent, and core engaged.
Execution
Lift the ball overhead, then slam it down towards the floor, hinging at the hips. Catch the ball as it bounces back and repeat. Exhale during the slam, inhale when raising the ball.
Equipment required
Medicine Ball
Target muscles
Back, Full Body, Shoulders
More Detailed Information
Medicine Ball Overhead Slam
How to Do:
Starting Position: Stand with your feet shoulder-width apart and hold a medicine ball with both hands. Keep your knees slightly bent and your core engaged.
Raise the Ball: Lift the medicine ball overhead by extending your arms, keeping your back straight and your shoulders engaged.
Slam the Ball: Forcefully slam the ball down towards the floor in front of you, hinging at your hips and slightly bending your knees. Aim for the ground or a specific spot to enhance control.
Catch and Repeat: As the ball bounces back up, catch it and immediately repeat the movement for the desired number of repetitions.
Breathing: Exhale sharply as you slam the ball, and inhale as you raise it overhead.
Benefits:
The medicine ball overhead slam is a full-body explosive exercise that engages the core, shoulders, back, and legs. It helps improve power, coordination, and agility. The explosive motion of the slam boosts cardiovascular endurance, while the rotational movement works the obliques and strengthens the entire midsection. This exercise is ideal for developing functional strength and enhancing athletic performance, particularly for movements requiring explosive energy. It also serves as a great stress-relieving exercise, providing a physical release.
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