Ball Slams
Ball thrown overhead then slammed after full hip extension.
- Level
- Beginner
- Equipment
- Medicine Ball
- Movement
- Ball slam · Standing
- Tracks
- Reps only
Works
Full Body Lats Abdominals Obliques Shoulders Glutes Back
How to do it
- Stand with feet shoulder-width apart holding the ball at chest height.
- Squat slightly and hinge at the hips to load your posterior chain.
- Drive through your heels to extend your hips and knees explosively.
- Throw the ball overhead using your lats and shoulders.
- Slam the ball into the floor with maximum force.
- Squat down immediately to retrieve the ball and repeat.
Common mistakes
- Using only arm strength instead of full hip extension.
- Failing to squat low enough when retrieving the ball.
- Rounding the back during the downward phase.
- Dropping the ball instead of actively slamming it.
Safety
Ensure you are using a non-bouncing slam ball to prevent injury.
Clear the area around you to avoid hitting obstacles or people.
Tips
- Initiate the throw from your hips, not just your arms.
- Keep your core braced tight throughout the entire movement.
- Follow the ball down with your eyes to maintain posture.
Details
- Base movement
- Ball slam
- Arms
- Both
- Legs
- Both
- Body position
- Standing
