How to perform it
- Stand with your feet shoulder-width apart and your abs engaged.
- In the starting position, hold the medicine ball with both hands and raise it overhead, extending your arms.
- Keep a firm posture and prepare your torso to generate force through the movement.
- Slam the ball forcefully toward the floor while slightly bending your knees and driving your arms downward.
- Allow your torso to follow the movement while maintaining control so you do not overload your lower back.
- Pick up the ball again and return to the starting position with control before beginning the next repetition.
What you should feel
Greater activation of the shoulders, arms, abs, and legs during the explosive movement. Elevated cardiovascular effort and strong core contraction, without pain in the lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet shoulder-width apart and your abs engaged. In the starting position, hold the medicine ball with both hands and raise it overhead, extending your arms. Keep a firm posture and prepare your torso to generate force through the movement. Slam the ball forcefully toward the floor while slightly bending your knees and driving your arms downward. Allow your torso to follow the movement while maintaining control so you do not overload your lower back. Pick up the ball again and return to the starting position with control before beginning the next repetition.
Explosive full-body movement using a ball, combining abdominal, shoulder, and leg work with rapid force production.
Greater activation of the shoulders, arms, abs, and legs during the explosive movement. Elevated cardiovascular effort and strong core contraction, without pain in the lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.