Ball Slam
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Equipment:
Medicine Ball -
Area Worked:
Full Body -
Type of Workout:
Weight
Exercise Description:
The medicine ball slam is a plyometric exercise that works the muscles of the lower body, core, and upper body. To perform the exercise, you will need a medicine ball that is heavy enough to challenge you, but not so heavy that you cannot lift it overhead.
To start, stand with your feet shoulder-width apart and hold the medicine ball in front of your chest with both hands. Squat down until your thighs are parallel to the ground, then explosively jump up and slam the medicine ball down onto the ground as hard as you can.
In addition to strengthening your core, arm, and leg muscles, the medicine ball slam can also help to improve your coordination, balance, and overall athletic performance. It can also provide a cardiovascular workout and help to increase your heart rate and burn calories.
Here are some of the reasons why the medicine ball slam should be included in your routine:
- It is a plyometric exercise, which means that it involves explosive movements. Plyometric exercises are great for improving power and vertical jump.
- It is a functional exercise, which means that it mimics movements that you would do in everyday life. This makes it a great way to improve your overall fitness.
- It is a versatile exercise, as you can adjust the weight of the medicine ball to make it more or less challenging.
Here are some of the ways that the medicine ball slam could translate into daily life:
- It could help you to improve your jumping ability.
- It could help you to improve your balance and coordination.
- It could help you to build stronger bones and muscles, which could help to reduce your risk of injuries.
Proper form is essential for the medicine ball slam. If you do not use proper form, you could increase your risk of injury to your lower back, knees, or shoulders. Here are some cues to keep in mind to ensure that you have proper form:
- Keep your core engaged throughout the exercise.
- Land softly on your feet when you jump.
- Avoid landing with your knees locked.
- Throw the medicine ball overhead with a smooth, fluid motion.
This exercise can be made more challenging by using a heavier medicine ball or by increasing the speed and explosiveness of the movement.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Sports Enhanced By Exercise
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Looking to improve your health and wellness journey? Consider ApexMortals.
Start your journey for free in just a few minutes. No payment or obligation required.