07-30-2014

How To: Medicine Ball Slams + Workout

If you follow me on Instagram or Facebook, then you may have seen my picture tutorial on how to do medicine ball slams:

Medicine Ball Slams

 Medicine ball slams are a great exercise because it’s a full body workout. You’re working your legs and upperbody, and getting in some cardio too. You may feel silly at first doing this in a gym (I did), but it will make you feel bad@$$ ;) I have seen a lot of people doing it at the gym too, so don’t think you’re the only one. Below are the steps + a video tutorial, but keep reading for a full medicine ball workout as well!

Here are the steps:

  1. Semi squat down as if you’re preparing to jump. Keep your core tight and flat back…same form as if you were doing regular squats.
  2. Bring the ball up over your head and prepare to slam it down. As you can see in my picture, I’m on my toes as I prepare to slam it down. You don’t want to just bring it over your head – have some power to it! Be careful not to hyper-extend your back.
  3. Slam the ball down as hard as you can, and again you will end in that semi-squat position. Catch the ball on the rebound and repeat.

For those of you who like video tutorials:

Here’s a workout to try next time you’re at the gym. All you need is the medicine ball!

Medicine Ball Workout

For the tricep extensions, it’s the same thing as if you were holding a dumbbell. See below (minus the lunge):

Med-Ball-Lunge-with-Tricep

 

And medicine ball twists are your standard seated ab exercise. Make sure you keep your chest up and shoulders back the hold time. Twist solely with your arms, not your spine.

Do the routine for 3-5 sets through, or do as many rounds as possible in 20 minutes…let me know which one you do!

Have you incorporated medicine ball slams into your routine? 

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