In this lesson, you will learn how to perform medicine ball slams. The slam is a classic medicine ball exercise that improves the reactive strength of your back and abdominal muscles. All you need is a non-bouncy medicine ball and the correct technique.
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Find more reactive strength exercises at Track & Field Main.
Stand on the balls of your feet, about shoulder-width apart, and slightly elevate your heels. Hold a non-bouncy medicine ball over your head and look straight ahead.
Your back, knees, and ankles should be fully extended. Slightly hollowing your back is acceptable as long as you don’t over-arch. However, your back must not be hollowed when you reach the lowest point of the movement. Keep your elbows almost straight. Inhale before slamming the ball for the first time.
Throw the ball down so that it hits the floor about 0.5 to 1 meter in front of your feet, exhaling at the same time. Round your back as you move downward so that your abs engage as if you were doing a crunch.
Avoid moving down with a hollowed back — this is incorrect.
Keep your arms fairly straight but don’t lock your elbows. At the end of the motion, your heels should touch the floor and your knees should be bent. The movement of your arms should come primarily from your back muscles.
Let the ball bounce off the floor and catch it as it comes back up. By this point, you should have exhaled completely.
If your ball doesn’t bounce, hold the lower position for a second while keeping your abs contracted, then pick it up and lift it again.
If the ball bounces too much, avoid throwing it too close to your feet — it could rebound into your face. Let it bounce in front of your head and catch it as it falls.
Lift the ball back to the starting position and inhale. Extend your legs, lift your heels, and prepare for the next repetition. Exhale as you slam again, rounding your back and engaging your abdominals.
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