How to do the Medicine Ball Slam
Hold the ball with both hands and stand with feet shoulder-width apart.
Lift the ball overhead, extending your whole body.
Slam the ball into the floor in front of you, bending at the hips and knees.
Pick the ball up with a flat back and repeat.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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