move of the week: the medicine ball slam

move of the week: the medicine ball slam

Today’s move is the medicine ball slam. This is an intense move that activates the entire body, including the arms, legs, and core. Your heart will be racing after performing this move! A special thanks to William, my fellow bootcamp student, for his superb modeling!

medicine ball, medicine ball slam, total body workout, core exercise, fitness

Step 1: Stand with feet a little wider than shoulder width apart. Hold a medicine ball (I like to have clients use 12 pounds, but 10 pounds would be better for beginners).

medicine ball, medicine ball slam, total body workout, core exercise, fitness

Step 2: Extend arms straight above the head. Straighten legs and rise up onto toes.

medicine ball, medicine ball slam, core exercise, total body workout, fitness

Step 3: Slam the medicine ball into the ground, bending legs to brace the movement.

medicine ball, medicine ball slam, core exercise, total body workout, fitness

Step 4: With a neutral spine, squat down and pick up the medicine ball.

Recommended number of reps: 20+/- reps or a continuous 30+ seconds.

Try out the medicine ball slam on those days you have some pent up aggression–the slam releases all that tension!