Setup
Use a slam ball (non-bounce medicine ball is ideal) and a clear area with a durable floor surface (rubber gym flooring works best). Choose a weight you can slam powerfully without rounding your back or losing control. Make sure there’s enough overhead clearance.Starting Position
Stand tall with feet about shoulder-width apart and the ball held at chest level. Brace your core, keep ribs down, and set your shoulders down and back. Knees are soft (slight bend), and your weight is balanced through the mid-foot.
Execution
Inhale and brace. Lift the ball overhead by extending your hips, knees, and ankles (a powerful “triple extension”) while keeping your core tight. As the ball reaches overhead, quickly reverse direction: drive the ball down forcefully by crunching your ribs toward your hips and hinging slightly at the hips, using your lats and core to accelerate the slam. Slam the ball directly into the floor in front of you. Catch or pick it up safely by hinging at the hips with a neutral spine, reset your stance, and repeat for the desired reps.
Tips on doing this exercise
Think “reach tall, then snap down”—power up, then violent core-driven slam.Keep ribs down and glutes tight overhead to protect your low back.Slam in front of you (not straight down at your toes) so you can hinge safely to pick it up.Use a slam ball if possible; if using a regular med ball, control the rebound and reduce intensity.Stop the set when your hinge breaks down—clean reps are the goal.
Common Mistakes
Using a ball that bounces unpredictably and losing controlRounding the low back when picking up the ball (poor hinge mechanics)Overarching the low back overhead (ribs flaring) instead of staying bracedSlamming with arms only—no hip drive or core engagementLetting the ball drift too far behind the head (shoulder strain risk)Fatiguing and continuing with sloppy reps (speed over quality)
Recommended Ranges
Power focus: 4–8 sets of 3–6 reps (max effort, full recovery 60–120s)Conditioning: 3–6 rounds of 15–30 seconds hard work, rest 30–60 secondsGeneral fitness: 3–4 sets of 8–12 reps (steady pace, clean form)
