Medicine Ball Slam

Setup

Stand with feet shoulder-width apart holding a medicine ball at waist height, in an open space with a solid floor.

How to do it

1. Raise the ball overhead in one motion, rising onto your toes at full extension
2. Brace your core and forcefully hinge at the hips to slam the ball into the floor just in front of you
3. Throw the ball down as hard as possible using your lats and abs, not just your arms
4. Catch the ball on the bounce, then return to full overhead extension and repeat

Watch out for

• ✗Squatting down to meet the ball instead of hinging and reaching full overhead extension
• ✗Holding back on the throw — every rep should be performed with maximal intent