Exercise of the week: Ball Slam

The ball slam is a great cardio exercise which incorporates numerous aspects of different compound exercises such as the squat and press. It’s an easy exercise to progress as the weight can be changed or the movement can be smaller.  

 

Starting Position:

- Start with your feet shoulder width apart

- Hold the medicine ball in both hands

- Make sure there is enough room in front of you and something to cushion the slam, if necessary.

 

Movement:

- Press the medicine ball above your head

- Use your arms to slam the ball down into the floor

- Squat down to retrieve the ball before standing and repeating

 

Sets/reps:

- Can either use reps or time

- suggested would be 3-4 sets of 30 seconds or 10-15 reps.

Key technique points:

- Don’t arch your back when the ball is above your head

- Don’t just drop the ball, slam it down using power to get the most of the exercise

- Use correct squat form to retrieve the ball from the floor to avoid injury

 

Progressions:

When you are able to easily complete each variation then move onto the next, however, if you are unable to control the movement then take a step back.

- Use a heavier ball

- Kneeling ball slams (tougher on the upper body and core)

- Try taking the weight down and standing on one leg

Regressions:

 It is always better to be able to perform an exercise with correct execution at an easier level then poor form at a harder level. Poor technique creates an injury risk – particularly in the lower back for core exercises.

- Lower the weight

- Don’t press the ball above the head

- Use a higher surface to slam onto to take out the squat/not use as much power

 Regression: Don’t press the ball above head level

Regression: Don’t press the ball above head level

 Regression: Good squat form when retrieving ball from floor.

Regression: Good squat form when retrieving ball from floor.