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Medicine Ball Slam

A dynamic functional exercise that targets the entire body through an explosive slamming movement, improving power, coordination, and full-body strength.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart holding a medicine ball overhead. Explosively slam the ball down to the ground while engaging your core, then catch the ball and repeat.

Starting Position

Stand with feet shoulder-width apart, medicine ball held overhead, core engaged, and ready to slam.

Finishing Position

Return to the starting position with ball overhead, maintaining proper form throughout the movement.

Form Cues

Explode downward, engage core, catch the ball, control the movement

Common Mistakes

Not using full power, poor ball control, not engaging core, rushing the movement

Progression Tips

Increase ball weight, try variations, add movement, or perform with different heights.

Regression Tips

Use lighter ball, focus on form, reduce intensity, or perform assisted version.

Safety Notes

Maintain proper form to avoid back strain. Stop if you experience pain in back, shoulders, or wrists. Consult a professional if you have core issues.