Medicine Ball Slams
Challenge your arms, shoulders, and even your core with a medicine ball slam exercise. Start with a light weight — eight or 10 pounds — to see how it feels before progressing to a heavier medicine ball.
- Stand tall with your knees slightly bent, feet hip-distance apart, holding a medicine ball at your chest.
- Lift the medicine ball over your head, then forcefully swing your arms down toward the floor, releasing the ball so it slams into the ground just in front of your feet.
- Catch the ball as it bounces back into the air, and immediately raise your arms back over your head to continue the exercise.
- Perform two to three sets of 10 to 15 repetitions.