A functional exercise combining static lunge holds with dynamic medicine ball slams to improve lower body stability and upper body power.
Hold a lunge position with one foot forward and the other back, both knees bent at 90 degrees. Hold a medicine ball overhead and slam it down forcefully between your legs while maintaining the lunge position. Catch the ball and repeat the slam movement while holding the static lunge.
Begin in a lunge position with medicine ball held overhead, core engaged to maintain stability throughout the movement.
Maintain the lunge position with medicine ball caught and ready for the next slam, keeping proper form.
Maintain lunge position, slam ball with force, catch the ball, keep core engaged
Losing lunge position, not maintaining proper form, rushing the movement, poor ball control
Increase ball weight, add more slams, perform on unstable surface, or add resistance bands.
Use lighter medicine ball, perform without ball first, or reduce lunge hold duration.
Stop if you experience pain in the knees, shoulders, or lower back. Maintain proper form to avoid injury. Ensure adequate space for ball slams.