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The medicine ball slam is a great full-body, compound, multi-joint exercise that generates explosive power from your core in a downward direction (most other movements focus on the upward drive), and it builds strength in your legs as you drive the ball back up overhead, explains certified trainer Sean Piazza, fitness manager at Rancho Valencia Resort and Spa in San Diego. "It's perfect for HIIT training or to cap off any workout with a great cardio burst,” he says.
How to do it: Hold a medicine ball and stand with feet slightly wider than shoulder-width apart. Explosively press ball overhead, then immediately slam it to the floor by driving ball downward. As you do, follow the ball with your body, avoid bending at the waist, and end in a low squat position with head up, chest and glutes low (almost like frog pose in yoga, Piazza says). Scoop the ball up on the first bounce and explode upward, driving the ball back overhead and fully extending body and arms. Do 1 to 3 sets of 12 to 15 reps. As your strength and cardio improve, substitute a heavier ball or increase reps.
Tips: Establish a rhythm to keep up momentum. The harder you slam the ball, the easier it will be to scoop it back up.
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