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- Stand with your feet shoulder width apart, with a 10-pound 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 the spine.
- Stand up, lifting the medicine ball above your head, fully extending the arms straight above you.
- Forcefully slam the ball down on the floor as hard as you can. If the ball is light enough, catch the ball as it bounces slightly off the floor.
- This counts as one rep.