{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Ball Slams",
      "kind": "common"
    },
    {
      "text": "Med Ball Slam",
      "kind": "common"
    },
    {
      "text": "Slam Ball Slam",
      "kind": "common"
    },
    {
      "text": "Overhead Medicine Ball Slam",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "external-oblique",
        "role": "synergist"
      },
      {
        "muscle": "internal-oblique",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "power",
      "conditioning",
      "plyometric"
    ],
    "movement_patterns": [
      "throw",
      "spinal-flexion",
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "slam-ball",
        "medicine-ball"
      ]
    ]
  },
  "external_ids": {
    "wger": "1525"
  },
  "id": "oec:medicine-ball-slam",
  "instructions": {
    "setup": [
      "Stand tall with feet shoulder-width apart, holding a slam ball or non-bouncing medicine ball at chest level.",
      "Brace the core and soften the knees to establish a balanced base."
    ],
    "steps": [
      "Reach full triple extension by driving through the balls of your feet, extending hips and knees while raising the ball directly overhead.",
      "Aggressively throw the ball down toward the floor between your feet by flexing your hips and core powerfully.",
      "Hinge at the hips and bend your knees to follow through, finishing in a partial squat position.",
      "Catch or scoop the ball immediately from the floor using a squat pattern, and smoothly transition into the next repetition."
    ],
    "breathing": "Inhale deeply as you extend upward and reach overhead; exhale forcefully through pursed lips as you slam the ball into the floor.",
    "cues": [
      "Reach tall through the toes",
      "Slam through the floor",
      "Squat to retrieve"
    ],
    "common_faults": [
      {
        "fault": "Rounding solely through the lumbar spine to pick up or slam the ball without bending the hips and knees.",
        "correction": "Hinge at the hips and bend the knees to absorb the slam and safely retrieve the ball."
      },
      {
        "fault": "Using a high-bounce medicine ball without anticipating the rebound.",
        "correction": "Use a designated dead-bounce slam ball, or keep your head back and hands ready to catch any rebound."
      },
      {
        "fault": "Only using the arms rather than generating power from the entire body.",
        "correction": "Coordinate the slam by aggressively snapping the hips back and crunching the torso downward with the arms following through."
      }
    ],
    "safety": {
      "precautions": [
        "Verify the rebound characteristics of the ball before throwing with maximal force to prevent facial impact.",
        "Ensure the floor surface is flat and free of debris."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Medicine Ball Slam",
  "previous_ids": [
    "oec:ball-slams"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Ball Slams",
        "url": "https://wger.de/en/exercise/1525/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "flanny"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:ski-ergometer"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "overhead",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An explosive full-body conditioning exercise where a non-bouncing medicine ball or slam ball is driven overhead and propelled forcefully into the floor."
}