Need an exercise that makes all your stressors melt away? The medicine ball slam is a great exercise which improves core and upper body power while letting you smash something, can’t go wrong right? I would recommend using a medicine ball that is capable of being slammed on the floor. Not all medicine balls fit this criteria and will break with that much force. By viewing the video below you will first think it is mainly an upper body slamming motion, which is true. But, it is the core which initiates the downward motion before the arms finish off the slam into the ground. This engages all of the anterior core muscles (rectus abdominis, obliques) in a safer fashion then your typical crunch, because it requires less spine range of motion.
Steps to properly execute this exercise:
- Hold a medicine ball overhead with both hands
- Raise up on the toes slightly and begin to pre-tense the core
- Forcefully crunch the abs and start bring the ball in front of the body
- Slam the ball as hard as you can by driving the ball towards the ground
- As you lower, end in a slightly athletic stance (knees and hips bent)
- Repeat for the desired repetitions
It is important to keep the ball close to the body so you can do a series of repetitions fluidly without losing the ball. Instead of starting on the toes it is also fine to do a small jump upward to generate momentum and then slam the ball even harder. Because we are training for power, it is important to use a lighter medicine ball between 4-8lbs. Think about accelerating the ball faster, not slamming a heavy medicine ball slower.
Garrett McLaughlin is an Athletic Trainer, Personal Trainer, and Certified Active Release Techniques Provider in the Nashville area. He creates functional training programs to restore proper movement patterns and achieve his client’s specific goals. Contact Garrett for more information about his programming.