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MB Slams

Target Muscles: 
Shoulders
Abdominals
Stance: 
Neutral stance with feet hip to shoulder width apart.
Grip: 
Open palms should firmly grasp the sides of the medicine ball held overhead
Body Position: 

The arms are forcefully brought from overhead to in front of the body while slightly bending the hips and lower back forward. As the bending of the lower back occurs, the abdominals should be contracted. The ball is released near chest level and the rebound is caught in the same position. As the rebounded medicine ball comes into contact with the hands, the arms are extended back over head to perform another full range of motion slam. Thus, the deceleration of the ball occurs from the shoulders and abdominals. Contact time with the ball is to be limited as the focus is on quick explosive repetitions and plyometric power production.

  • FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

Positions: 
The arms are forcefully brought from overhead to in front of the body.
As the bending of the lower back occurs, the abdominals should be contracted.
he ball is released near chest level; the rebound is caught in the same position
arms are extended back over head to perform another full range of motion slam.
Common Errors: 

Catching the rebounded medicine ball and releasing it again without bring it back overhead

Failing to absorb the rebound as quickly as possible to limit medicine ball contact time

Failing to utilize the abdominals and hips to increase the velocity of the slam