Medicine Ball Slams: how to make them + video

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Medicine Ball Slams: Guide and video of the complete body technique

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https://www.youtube.com/watch?v=bgw8ugryv6g

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Most of the time, when you are in the gymnasium, slow and stable is the name of the game. Whether you raise weights or you make celisthenia, your goal is to demonstrate control, move your body evenly and with intention.

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Another story. This explosive exercise, popular in high intensity interval programs (HIIT) and functional fitness programs, concerns power and speed.

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When done correctly, Medicine Ball Slams offers an infallible means of strengthening strength and coordination. In this guide, we explain how to do them – and why you should.

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Why does Medicine Ball slam?

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The Medicine Ball Slam is a powerful exercise that engages the shoulders, legs and nucleus. The Slams of Medicine above are a kind of plumbing exercise, a training category which exploits rapid and high intensity movements to build power and strength.

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Med Ball slams are ultra-practical because you only need a medicine ball and a few space feet. Aside from accessibility, air slams are believed for other reasons. Gymnasium lovers often perform medical slams because they:

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• Condition your whole body – It may look like Ball Medicine Slams only work on your arms. But this dynamic exercise also targets your body and your nucleus. From your upper back to your hamstrings, almost all muscle groups are engaged.

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• Improve your cardio – The speed and movement involved in Med Ball Slams make your heart pump faster, especially if you make several repetitions in a row. This means that your heart muscle is Also Get training. The more high intensity activities such as slams, the more bloods can be sent in your lungs and muscles.

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• Increase coordination – Because Med Ball Slams offers complete body training, carrying them can improve your coordination and overall balance (because all your muscles must work together).

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A step -by -step guide for medical slams

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Have we convinced you to add medical slams to your training routine? Perfect. The next step is to learn how to do this dynamic exercise correctly.

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Here’s how to make a medicine slam:

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• Step 1: Select a medicine ball – Whether you train in a gymnasium or at home, your medicine slams start with the good medicine ball. You will want to choose a soft and not bouncing ball that will not bounce when it strikes the ground. As for the weight, look for something relatively light. We suggest that you start with a 5 or 10 pound ball, then progress.

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• Step 2: Configure your position – Bring your ball to an open space in the gymnasium and put it in front of you. Standing behind the medite, position your feet slightly wider than the width of the shoulders.

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• Step 3: Lift the ball above – Fold your knees to pick up the ball, then wear it over your head in a fluid movement. Your palms must face the interior and your arms must be straight (but not locked on the elbows).

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• Step 4: Sipping the ball on the ground – Take your nucleus, then send your buttocks back while you send the medicine ball strength to the ground. After the ball has left your reach, follow so that your arms pass in front of your body and your hands point behind you.

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• Step 5: Pick up the ball and repeat – Take the ball and start again from step 3 for as many rehearsals as you wish. We recommend that you make 5 to 10 repetitions per set, but you can customize your training according to your objectives and your fitness level.

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Safety precautions: how to avoid injuries

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Because Medicine Ball Slams is a complete and high intensity training, there is an injury potential. Follow these tips to stay safe.

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Start with a warm -up

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We always recommend that you secure in a training session, but a warm -up is particularly important when you make MED ball slams. Even spending ten minutes of warming can considerably reduce the risk of injury.

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Before taking a medicine ball, perform a series of warm-up exercises like the example below::

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• Five minutes of full body stretching

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• A minute of circles

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• 10 slots on each side

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• 10 squats

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• 10 jacks jumping

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Maintain a good posture

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Bad posture can cause injury to the spine or legs. So while lifting the medicine-ball, keep your back straight and slightly fold your knees.

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Keep your elbows folded

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When you bring the ball above, take care not to lock your elbows. A micro-pud at the elbow reduces the possibility of a strain.

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Advice for beginners

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New on Medicine Ball Slams? No problem. Keep this advice in mind:

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• Start small and slow – At first, focus on controlling your movements. If you can, do your Slams with Med ball in front of a mirror to perfect your shape. Once you feel confident, you can increase speed and intensity.

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• Throw as hard as you can – While each part of the exercise will give you a training session, the node of the Slam medicine ball is, well, the slam. When you throw the ball on the ground, make it with as much strength as possible – it is where the advantages come from.

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• Respect those around you – Medicine Ball Slams can be noisy, so take your environment before you start. Consider keeping the slams in a full gymnasium at peak time and certainly Avoid doing them in your apartment if you have neighbors below.

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Incorporate medicine slams into a drive routine

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You will appreciate the best results if you add Mednal Slams to a larger routine.

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One way to incorporate medical slams is to be part of a circuit. For example, you can make 10 repetitions each:

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• Squats

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• Kettlebell swings

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• Burpees

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• Biceps loops

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• Slams Ball Medicine

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Medicine Ball Slams also work well as a training exercise in intervals: go for 30 seconds, rest for 15 seconds, then repeat.

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Build energy and coordination with Chuze Fitness

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However, you incorporate medical slams into your training, one thing is certain: this high intensity exercise will help you improve your sports performance, develop muscles and raise your global fitness level.

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If you need a place to execute medicine Ball Slams – Without mentioning all the other exercises in your routine – Chuze Fitness is the ultimate place. Our ultra -modern facilities have all the equipment you need to achieve your fitness goals, as well as incredible equipment.

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Visit your nearest chuze fitness location today to start.

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Sources:

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Harvard Health. Plyometry: Three explosive exercises, even beginners can try.

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Masterclass. Medicine Slams Guide: how to master Slams of Medicine.

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National Institute of the Heart, Lungs and Blood. Physical activity and your heart.

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Examined by:

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Ani is the vice-president of fitness at Chuze Fitness and oversees the departments of the fitness and team training group. She has had a career of more than 25 years in club management, personal training, group exercise and training of instructors. Ani lives with her husband and her son in San Diego, California and loves hot yoga, snowboarding and well-being.

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