How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Medicine Ball Slam
Power into the floor. Useful before bag rounds.
intermediateStudioGym floor
Full body · Core · Other
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Med Ball Slam
NASM
How to handle weight
4–8 kg is plenty. A heavier ball that you cannot slam fast is the wrong tool.
Usual programming
3 × 8–12.
Caution
Slam into the floor, not toward a person. Own the rebound. Ribs down so it is not a lumbar whip. Skip on an angry back.
Setup
Ball overhead, hinge, slam, pick up with a hinge, repeat.
Cues
- Hips into it
- Don’t round-yank the lumbar
- Stand tall between slams
Common mistakes
- Only using the arms
- Bouncing the ball into your face
- Too heavy a ball
Home swap
Band slam pattern, or bag punches
