How to do it
Track your knees over your toes as you squat for the ball.
- 1
Stand with your feet shoulder-width apart, holding the medicine ball overhead.
- 2
Rise onto the balls of your feet as you reach the ball up.
- 3
Slam the ball down to the ground in front of you as hard as you can, engaging your core and lats.
- 4
Squat down to pick up the ball, keeping your back straight.
- 5
Repeat the movement for the desired number of repetitions.
Expert tip
Use your entire body when performing the slam, not just your arms, to engage more muscle groups and increase calorie burn.
Common mistakes
- ✕Throwing the ball forward instead of down
- ✕Rounding the back when squatting to retrieve
- ✕Keeping arms bent during the overhead reach