Medicine Ball Slam
oec:medicine-ball-slam
An explosive full-body conditioning exercise where a non-bouncing medicine ball or slam ball is driven overhead and propelled forcefully into the floor.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Ball Slams, Med Ball Slam, Slam Ball Slam, Overhead Medicine Ball Slam
How to do it
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.
Movement
- 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
- Rounding solely through the lumbar spine to pick up or slam the ball without bending the hips and knees.
- Hinge at the hips and bend the knees to absorb the slam and safely retrieve the ball.
- Using a high-bounce medicine ball without anticipating the rebound.
- Use a designated dead-bounce slam ball, or keep your head back and hands ready to catch any rebound.
- Only using the arms rather than generating power from the entire body.
- Coordinate the slam by aggressively snapping the hips back and crunching the torso downward with the arms following through.
Safety
- 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.
Muscles
Joints
- Shoulder: Flexion, Extension
- Elbow: Extension
- Lumbar spine: Extension, Flexion
- Hip: Extension, Flexion
- Knee: Extension, Flexion
- Ankle: Plantarflexion, Dorsiflexion
Details
- Movement
- Throw, Spinal flexion, Hip hinge
- Modality
- Power, Conditioning, Plyometric
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Slam ball or Medicine ball
- Record
- Repetitions and Load; or Duration and Load
- Load
- external, total
Related
- substitute for Ski Ergometer
Sources
- wger: Ball Slams, by flanny (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.