Movement overview

The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.

Step-by-step cues

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a slam ball with both hands in front of you.
3. Engage your core and lift the ball overhead by extending your arms fully.
4. Rise onto the balls of your feet as you lift the ball for added power.
5. Forcefully slam the ball down to the ground in front of you by using your core and arms.
6. Catch the ball on the rebound or pick it up if it doesn't bounce.
7. Return to the starting position and repeat for the desired number of repetitions.

Technical tips

• Ensure to keep your back straight and engage your core throughout the movement to prevent injury.
• Use a weight that challenges you but allows you to maintain proper form.
• Focus on using your entire body to generate power for the slam, not just your arms.
• Control your breathing; exhale as you slam the ball down and inhale as you lift it back up.
• Start with a moderate pace to master the technique before increasing speed or weight.