Medicine Ball Slam
Drive a medicine ball into an impact-safe floor with the whole body. Main target: abdominals. Also working: shoulders, triceps, glutes, quadriceps, hamstrings. Starting point: 3 × 8–15 repetitions as clear repetitions.
Instructions
Setup
- Prepare and inspect the required equipment (medicine ball) and clear enough space for the full movement and safe exit.
- For Medicine Ball Slam, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Stand over the impact area with the ball overhead and the ribs stacked over the pelvis.
Execution
- Brace, drive the ball between the feet, bend hips and knees, then retrieve it only after it settles.
Range, tempo and breathing
- Perform 3 × 8–15 repetitions as clear repetitions. Reset, accelerate with intent and absorb or catch under control.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not overarch overhead or chase a rebounding ball. Use a lighter non-bouncing ball and reset each rep.
Regression and progression
- Use less load, a lower target or a simpler non-explosive version and reset between repetitions.
- Add load, height, speed or distance only while every catch or landing remains quiet and controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.