Medicine Ball Rotational Slam

Body region

• Core
• Shoulders

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Deltoid
• Latissimus Dorsi
• Rectus Abdominis
• Gluteus Maximus

Holds

• Erector Spinae
• Transversus Abdominis

Equipment

• Medicine Ball

Technique

1. Stand with feet wider than shoulders holding a slam ball by one hip.
2. Rotate and lift the ball up diagonally across your body toward the opposite shoulder.
3. Slam the ball into the floor on the far side of your body with a powerful rotation.
4. Pick it up and repeat, then switch sides.

Cues

• Drive from the hips and trunk.
• Use a ball that does not bounce back hard.

Common mistakes

• Using a bouncing ball that returns toward the face.
• Rounding the back to pick up the ball.
• Throwing with the arms alone.

Alternatives

• Medicine Ball Rotational Throw
• Medicine Ball Woodchop