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Kneeling Ball Slams

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.

Exercise Overview

Category

General Resistance

Exercise_Type

Plyometric

Difficulty_Level

Intermediate

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.

Starting Position

Kneel on ground with medicine ball held at chest level, ready to perform explosive movement.

Finishing Position

Ball slammed to ground with force, maintaining balance and control throughout the movement.

Form Cues

Keep core engaged, explode upward, slam with force, maintain balance

Common Mistakes

Losing balance, poor ball control, incomplete movement, improper form

Progression Tips

Increase ball weight, add rotation, try standing position, or perform more reps.

Regression Tips

Use lighter ball, focus on form, reduce intensity, or practice without slamming.

Safety Notes

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.