If you are looking for an explosive way to perform your medicine ball workouts, then you came to the right place.
Slam medicine balls exercises are an excellent way to increase explosive strength and power.
Here is a slam ball workout routine that will help you increase your range of motion and improve speed and explosiveness like nothing else.
1. Overhead Slams
Stand tall feet shoulder-width apart, knees slightly bent, core engaged with a slam medicine ball held overhead.
Next, slam the ball down into the floor with as much power as possible. Make sure to exhale during the slam and engage the core muscles.
Last up, pick up the med ball and lift it back to the starting position repeats.
Do 16 to 20 reps to complete one set. Aim for five sets.
2. Medicine Ball Sit-up Throws
Trainee lies down in a sit-up position on the floor with knees bent, facing a wall or a partner.
Next, while holding the ball overhead with two hands crunch up and explosively throw the ball back to either against the wall or a receiver (a standing partner).
Last up, catch the med ball and repeats it.
Do 12 to 16 reps to complete one set.
3. Perpendicular Wall Ball Toss
Begin by standing about two to three away perpendicular to a wall, with the right hip closest to the wall and while holding a medicine ball in front of the waist.
Next, while engaging the core and extending the hips, throw the med ball toward the wall with as much force as possible for it to rebound back.
Catch the med ball and move immediately to the next rep. Keep the back flat and chest up the entire time.
Shoot for 16 to 20 reps on each side to complete one set.
4. Medicine Ball Squat Throws Sprints
Stand tall, feet hip-width apart, while holding a med ball at chest level.
Next, squat down, then explode forward by extending both arms and legs and throwing the med ball forward with both hands.
As soon as the ball hits the floor, sprint forward until you catch up with the rolling ball, then repeat the squat-throw-chase eight to ten times to complete one set.