MEDICINE BALL SLAMS
TARGETS /// abs, obliques, lats (primary); lower back, chest (secondary)
EQUIPMENT /// medicine ball
Though the main focus of medicine ball slams is to develop strong abs, it also can help increase overall power. It’s a great whole body exercise that can improve the flow of your physique, burn tons of calories, and improve hand-eye coordination.
[1]Position your feet shoulder-width apart, and hold the medicine ball straight above your head with your arms extended. Engage your core and rise up on your toes.
[2]Keeping your feet anchored, engage your core and lats and bend forward at the waist as you forcefully throw the medicine ball against the ground with as much force as possible.
[3]Complete the throw bent at the waist and with your arms extended. Pick up the ball and repeat.
VARIATION
Oblique throws Stand with one side to a wall or a partner. Keeping your feet flat, rotate at the hips to extend the medicine ball behind your body, then forcefully rotate at the hips to throw the ball across your body as hard as possible. Repeat on both sides. (This better targets the obliques.)