Ball Slams
Complete guide to Ball Slams. Learn proper form, technique, and execution. Targets Abs. Requires ball. Step-by-step instructions and expert tips.
How to Perform Ball Slams
Grab a medicine ball and stand tall with your feet shoulder-width apart.
Hold the ball with both hands at hip height.
Engage your abs and take a breath.
Raise the ball overhead, then explosively slam it into the ground as hard as possible and exhale.
Pick the ball up as it bounces and return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |