Exercise name: Ball Slams

Exercise description:

• Set Up Your Stance

  • Foot Placement: Stand with your feet slightly wider than shoulder-width apart.

  • Posture: Hold the medicine ball with both hands at your chest or torso.

  • Core Engaged: Tighten your abs, roll your shoulders back, and keep a slight bend in your knees and hips.

  Lift the Ball Overhead

  • Load and Drive: Squat down slightly, then press through your heels to rise up onto the balls of your feet.

  • Extension: Extend your hips and knees while swinging your arms straight up to lift the ball overhead. Keep a micro-bend in your elbows to avoid straining them.

  Slam the Ball Down

  • Forceful Slam: Use your core, arms, and lats to hurl the ball straight down between your feet with maximum force.

  • Hinge: Press your hips back and bend your knees into a quarter-squat as you drive the ball down, exhaling completely.

  • Follow-Through: Let your arms swing past your body naturally after release.

  Retrieve and Repeat

  • Safe Pickup: Squat down with a straight back to pick up the ball from the floor.

  • Next Rep: Immediately use your legs to rise back up and lift the ball for the next repetition.

Technique that must be performed to count: Ball starts and ends on the ground. Must raise the ball completely overhead with locked out arms.

# of repetitions before shooting: 2-5

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Medicine ball, weighted sand bag