Technique
Kneel on the ground with a medicine ball held at chest level. Explosively lift the ball overhead, then slam it down to the ground with force. Catch the ball on the bounce and repeat the movement.
A plyometric exercise using a medicine ball that combines explosive movement with controlled slamming, building power, coordination, and full-body strength from a kneeling position.
Kneel on the ground with a medicine ball held at chest level. Explosively lift the ball overhead, then slam it down to the ground with force. Catch the ball on the bounce and repeat the movement.
Kneel on ground with medicine ball held at chest level, ready to perform explosive movement.
Ball slammed to ground with force, maintaining balance and control throughout the movement.
Keep core engaged, explode upward, slam with force, maintain balance
Losing balance, poor ball control, incomplete movement, improper form
Increase ball weight, add rotation, try standing position, or perform more reps.
Use lighter ball, focus on form, reduce intensity, or practice without slamming.
Ensure adequate space around you. Maintain proper form to avoid injury. Stop if you experience pain in shoulders, back, or wrists. Keep your core engaged throughout the movement.