Ball slams are one of those exercises that will leave you feeling like you got your ass kicked in the best way possible. If your goal is to improve your athletic performance and overall strength [1] and power, begin implementing ball slams into your routine.
The rotational ball slam with a lunge is more advanced than a traditional slam, and requires you to stabilize your core [2] as you use your legs and arms to generate power. Grab an 8-15 pound soft medicine ball [3], and get ready to work.
Here's how to do it:
- Start in a lunge with your right leg forward. Be sure to keep your knee over your ankle, maintaining a 90-degree angle at the knee.
- With the ball on the left side of your body, raise it up overhead, rotate your arms to the right, and slam the ball down on the outside of your right foot.
- This counts as one rep. Keep it fast and light, and complete three sets of 12 slams on each side.