How to do it
Match the speed of your arm drive to your squat descent for power.
- 1
Stand with your feet shoulder-width apart and knees slightly bent.
- 2
Raise your arms above your head while engaging your core.
- 3
Bring your arms down rapidly in front of you as if you're slamming a ball down, while simultaneously squatting.
- 4
Return to the starting position and repeat the motion for the desired number of repetitions.
Expert tip
Engage your core throughout the movement and use the momentum from your upper body to mimic the slamming motion without equipment.
Common mistakes
- ✕Squatting with knees caving inward
- ✕Rising onto the toes during the slam
- ✕Diving the torso forward past the knees