Ball Slams Stand with your feet shoulder-width distance apart with a medicine ball on the floor in front of you. Squat down and pick up the medicine ball, keeping your head up and trying not to round your spine. Stand up, lifting the medicine ball above your head, fully extending your arms straight above you. Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch it as it bounces slightly off the floor. This counts as one rep. Image Source: Getty / yoh4nn