How to perform Medicine Ball Ball Slams with proper form
Starting Position
- Feet Placement: Stand with feet shoulder-width apart.
- Grip the Ball: Hold the medicine ball with both hands, arms extended overhead.
Execution
- Engage Core: Tighten your abdominal muscles.
- Lower the Ball: Bend at the hips and knees to bring the ball down forcefully.
- Toss Downward: Slam the ball down to the ground in front of you, using your core and upper body for power.
- Follow Through: Allow your arms to follow the motion as you slam the ball.
Finish
- Bend Knees: Slightly bend your knees to absorb the impact.
- Reset: Pick the ball up from the ground and return to the starting position for the next slam.
Tips for Proper Form
- Keep your back straight and avoid rounding your shoulders.
- Utilize your legs and core, not just your arms, to generate power.
- Maintain a controlled motion to prevent injury.
- Focus on driving through the hips and engaging the entire body during the slam.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs