Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand with the feet about shoulder width apart and hold a suitably sized medicine ball in one hand, supporting it briefly with the other if needed.
- 02Raise the ball overhead and slightly across the body while extending through the hips and keeping the ribs controlled.
- 03Drive the working arm, trunk, and hips downward together to slam the ball into the floor in front of the same-side foot.
- 04Follow through by bending the hips and knees, but keep the spine controlled and stay clear of the rebound path.
- 05Retrieve the ball only after it settles, reset your grip, and complete the set before switching arms.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan