Stand with your feet shoulder-width apart in a bentover row position, holding a medicine ball with both hands and your arms fully extended. Hold a medicine ball in both hands. A strong set of slams trains the musculature of the legs, core, and upper limbs explosively. If you're using a slam ball, don't just push the ball through the floor; try to pull it back to your chest as quickly as possible once it hits the floor as if performing an explosive bent-over row. That said, if you find you are not able to get your hands on a medicine ball, or want to add some new movements into your workouts, try out these two common alternatives below, both of which can be programmed in a similar manner. Be mindful of the ball as it falls, and let it hit the grounddont try catching it. Below is a step-by-step guide on how to properly set up and perform the medicine ball slam. This is a twist on the previous variation that works your chest more. developing a strong, lean, and powerful core, https://www.youtube.com/watch?v=8C50jVOu5kY, Medicine Ball Slams: Explosive Core Strength Training (https://www.youtube.com/watch?v=8C50jVOu5kY), https://www.youtube.com/watch?v=eZ0I7FmJ1A0, Rainbow Slam Medicine Ball Exercise (https://www.youtube.com/watch?v=eZ0I7FmJ1A0), https://www.youtube.com/watch?v=tFTxfnUuOMA, Lateral Med Ball Toss Quick Fix (https://www.youtube.com/watch?v=tFTxfnUuOMA), Danny Grigsby (140KG) Deadlifts 455 Kilograms (1,003 Pounds) Raw in Training, 7-Time Mr. Olympia Phil Heath to Join 2022 Olympia Commentary Team, Strongwoman Rhianon Lovelace Breaks World Deadlift Record at 2022 Berkshires Strongest Contest, Iain Valliere Wins 2022 Vancouver Pro Bodybuilding Show, John Haack (90KG) Squats 15 Kilograms More Than His Competition Best Lift Raw, The Best Creatine Supplements for Bulking, Mixing, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Best Home Gyms For the Money, Bodybuilding, and More, The Best Barbells For CrossFit, Weightlifting, Powerlifting, Deadlifts, and More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. Shift your weight to one leg. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Hold the ball between your left knee and your right hand. But bouncing slams are better for a faster rep speed and higher reps. Then explode upward, pushing laterally with your grounded hand, so your grounded hand lands on the ball and the hand that was previously on the ball lands on the ground on the other side. And while that slam ball might not be made of cold steel, it still poses an injury risk if you mishandle it. Featured Image: Srdjan Randjelovic / Shutterstock. Repeat the exercise on the other side. Since you have to really squeeze the hell out of the ball to ensure it doesn't leave your hands, it's also great for strengthening your grip and dramatically increases core, chest, and arm activation. If you get through set 6 and you still have some energy left in the tank, perform sets 7 and 8 as bonus rounds. Like the medicine ball slam, the battle ropes allow you to unleash all your energy in explosive bursts from a variety of angles. Sure, however it may get pretty fatiguing to do 10 minutes straight of slams. Stop when your upper legs and torso are in a straight linedont hyperextend your hipsand then lower yourself back to starting position. Again, like with Rainbow Slams, only use the slam ball option for this variation if your mobility is on point. I use a slam ball for more of a max-power emphasis, and a bouncing ball for more of a quickness emphasis. Theres not much you cant do with a slam ball. are even used to play Hooverball, a volleyball-like game developed in the early aughts for President Herbert Hoover. The medicine ball slam is a pretty straightforward movement, however some questions do pop up time to time, so its worth addressing the two most common ones. It's basically a reverse vertical jump that teaches your body how to more quickly and forcefully load the ankles, knees, and hips. In this exercise guide, we cover everything you need to know about medicine ball slams to help you improve core strength, total body power, and fitness with this explosive movement: Like most forms of plyometric work, the movement seems simple at a glance, but the devil is in the details. Set the clock for 5-10 minutes and complete max reps for time.

(3 sets of 30 seconds on each side; rest 30 seconds between supersets). One of the most undertrained yet essential athletic movement patterns is hip rotation with pivoting feet. The medicine ball slam is a great way to develop core strength, stamina and work capacity in a fun, dynamic, and power-centric manner. Yes, you will lightly engage your leg, hip, and back muscles when you pick the ball up, but the most important part of the exercise is the downward motion using the force you create with your own muscles. The result is an increased work capacity and improved anaerobic endurance potential, which should translate over to things like barbell cycling or high rep sets. I love work periods of 1-2 minutes for this drill. Repeat this back-and-forth motion for the prescribed number of reps. Medicine balls of 4 or 6 lbs. We use them indoors and outdoors on our turf area. Get the ball backdont try to catch the ball overheadand return to the starting position. (Its exactly the kind of sport that quickly fades, only to then become a CrossFit WOD 100 years later. Not as much. They can help you improve your power output, core strength, and athleticism. Push your hips backward, fire your core, and power your arms so you slam the ball into the ground. Proper setup is crucial for strong slams, with the major key being the orientation of the lower back. As you come up, extend through your toes and hips to bring the ball overhead and then to slam it straight down in front of you. Squat down to pick up the ball and pull it up to your chest as you explode upward. Either do all your reps to one side at a time, or alternate sides each rep. For powerlifters, strongmen, or weightlifters, getting some quality core work in is critical. Arms fully extended with the ball overhead, 2. Lower yourself in to the bottom of the pushup, relying mostly on the grounded hand for support. The below medicine ball slam variations are three of the most common and widely used slam exercises for all levels. Three, and this should go without saying, the exercise is called a med ball "slam" not a med ball "drop." Shoulder extension is a primary function of the lattisimus dorsi, so your back comes heavily into play as a secondary mover in the slam. The hip flexors and lats will be the two biggest drivers of the downward motion of the slam. Please note that this is also the only slam drill where it's OK if your arms don't fully extend at the top of every rep, especially when using a continuous motion. This drill can only be done with a slam ball. Thank you for signing up. (shown with medicine ball) (3 sets of 5 reps; rest 1 minute between sets). Those weights (and, therefore, your attempts to move them) are awkward and inefficientand they challenge whole swathes of muscle groups that you dont normally use together at the same time. Unlike other exercises, the time under tension is limited, so they arent well suited for developing muscle mass or pure strength. Focus instead on forcefully dropping your ass while always keeping your chest up and your shoulders higher than your hips. Lateral ballistic training is particularly beneficial for athletes who perform rapid changes in direction on the field (basketball, soccer) or take part in contact sports (football, rugby) because they simulate the demand placed on the core in an authentic way. The second position maximally stretches both the lats and the triceps for greater arm and shoulder recruitment. While unparalleled in their efficacy, complex technical barriers and a comparatively cumbersome implement make the med ball a bit more approachable than the barbell. Step forward with the opposite leg, rotate your body back to the neutral position, and throw the ball forward to a wall or a partner. Start with your left leg in front and your right leg behind you. Theyre also one of the few tools where you can load up the implement and have it leave your body, he adds, noting that other power equipment like sleds require you to control the implement throughout the entire movement. We find they last the longest., READ MORE: The Slam Ball Workout for Maximum Muscle Power. The bouncing ball is better for beginners and taller athletes. Perform a squat with the ball overhead, and then return to the start position. Diana Schnaidt Describes Her Long Road to Competing in the 2022 Chicago Bodybuilding Legends Talk About the Importance of Posing, Theresa Ivancik Has Found Purpose Through Strength, The Heavy-Duty Life and Career of Dorian Yates, Brandi Rhodes Is Balancing Business, Motherhood, and Wrestling, Kayla Blood Dishes on Ditching MMA for Monster Trucks, Get Shoulders Like Lauralie Chapados with Just 4 Moves, Regarding Your Health, It's OK (and Necessary) to Prioritize You, 2021 Olympia Saturday Night Recap: It Was a Ramy Repeat. Med ball slams can replicate some of the demands required of traditional athletes in a productive way. The 'Dos' and 'Donts' of Bill Gillespies Record-Breaking Bench Press, The 50 Best Fitness Influencers on Instagram, Build Upper-body Strength with This Burn Boot Camp Workout, Try This Chest and Biceps Workout So You Can Go Sleeveless, Try Darryl Williams' 15-Minute Fathers Day Workout with Your Kids. ), Several companies make heavyweight medicine or slam balls, but Megna recommends Dynamax, which was founded in 1985 is more or less synonymous with vinyl slam balls. Perform the split squat, and as youre at the bottom of the squatwith your right leg about an inch above the groundfire your core muscles and throw the ball to your right side. According to Piercy, slams also allow for all-out maximum power, and the movements translate well to sports and daily life because they mirror functional athletic moves like throws and pushes. Just like with most exercises, partial range of motion will not allow you to fully maximize the return from your investment. The halo, where you pass the ball around your head in either a clockwise or counterclockwise motion, is an awesome drill for core stability and shoulder mobility. First, I want to discuss the three most common slamming mistakes. I love medicine balls and probably have more in my gym than anyone else, says Michael Piercy, M.S., C.S.C.S., and owner of the LAB Performance & Sports Science in Fairfield, NJ. The result is a convenient, all-encompassing movement for developing true power in the gym without relying on heavy barbell work. This drill is all about balance and stability so start light and really take your time on each rep. Not only is this an inferior way to create and develop power, but explosive and loaded spinal flexion is a recipe for disaster. (shown here with barbell) (3 sets of 10 reps; rest 30 seconds between sets). Exercises labeled A and B are supersets, so each set should be done without stopping between A and B. Scoop the ball up and throw it vertically as high as you can. Next, bring your extended limbs to the ball and hold it, while you extend the other limbs. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Perform this one with a partner, or do it against a wall. They are both a workable introduction to plyometrics and a suitable conditioning tool for advanced athletes. The obliques are primarily responsible for rotation of the core, so when youre doing rainbow slams or rotational throwing variations, the obliques are used to a higher degree. More often than not, youre hauling an awkwardly-shaped sofa up four flights of stairs, or trying to fetch that steel cooler off the top shelf of your garage, or manhandling a 55-gallon drum of almond butter into your pickup truck.