Rotational Slam – Medicine Ball

  1. Stand with your feet shoulder-width apart and knees slightly bent, holding the medicine ball with both hands near one hip.
  2. Begin the exercise by lifting the medicine ball in a circular motion on the same side, raising it up and over your head.
  3. Continue the circular motion bringing the ball down with force on the opposite side.
  4. As you bring the ball down, rotate your hips towards the opposite side, pivoting on the toes of one foot, while the other leg bends into a small squat.
  5. Release the medicine ball towards the ground as you near the opposite hip from where you started, channeling maximum force through the slam.
  6. Retrieve the medicine ball, return to the starting position on the opposite hip, and perform the exercise on the other side.
  7. Repeat the exercise for the desired number of repetitions.
Notes

Keep your arms extended, elbows slightly bent, throughout the exercise. Focus on creating big circles with your arms, avoiding the tendency to create smaller, easier circles, close to your chest.

Primary Muscles

  • Abdominal
  • Lat
  • Oblique
  • Shoulder - Front

Secondary Muscles

  • Calf
  • Chest
  • Forearm - Inner
  • Forearm - Outer
  • Glute
  • Hamstring
  • Lower Back
  • Quad
  • Rotator Cuff - Back
  • Rotator Cuff - Front
  • Shoulder - Side
  • Tricep

Results

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Date Reps Resis. RPE

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