How to use the Slam ball
The medicine ball slam is done for developing power, strength, and speed. It works best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. This exercise increases heartbeat and burns a good number of calories while doing and after if you work intense enough
- Stand with your feet about shoulder width apart and knees slightly bend. Hold a medicine ball in your hand.
- Now lift the medicinal ball overhead with your arms extended.
- Look straight ahead and inhale before you slam the ball, hard towards the floor
- Now bend forward at the waist and use your core muscles to throw the ball down in front of your feet with as much force as possible, and drive through with your legs. Contract your abdomen effectively and exhale while doing the exercise.
- Let the arms follow through the movement to prevent falling.
- At the end, the heels should be on the floor and knees slightly bent.
- Let the ball bounce off the floor (Depending on what type of slam ball) and catch it when it comes back then keep your abdomen contracted and pick up the ball.
- Lift the ball back to the starting position and inhale.
- Then perform another slam and repeat
So give it a try and also remember that you can progress by using a heavier ball when the current slam ball you a using is not doing much for you.
I like using the Slam ball in certain phases of training with athletes.
Coach Martin Gooden