Getty ImagesMen’s Health Composite
If you want to build up your very own super power, you’re bound to make some noise. This next move hones full-body explosiveness like few other exercises — but you’re going to have to be comfortable getting loud.
Medicine ball slams are a dynamic, low-impact exercise that builds power in bunches, according to Don Saladino. The trainer has worked with actors like Ryan Reynolds and Sebastian Stan, helping them develop super physiques for their headlining roles as comic book heroes.
Advertisement – Continue Reading Below
Saladino loves the move because it serves so many purposes. You’ll target your whole body, and, depending on tempo, you can turn a set of slams into a muscular endurance-building workout. “Med ball slams can be a great warm up exercise to get the body to turn on and elevate your heart rate,” Saladino says. “It’s also a safe exercise for people with limited range of motion.”
To perform med ball slams, all you need is a medicine ball and a flat surface. Since the move can be loud, make sure you have some space, and that your gym is welcome to tons of noise. If your gym doesn’t have great slamming options, check out this ballistic option from Onnit.
- Stand in an athletic position with your feet shoulder-width apart, holding the medicine ball in both hands.
- Bend your knees, then transfer your weight up to your toes as you raise the ball over your head.
- Hinge at the hips and squeeze your core to slam the ball down as hard as possible, as if you were trying to throw it through the ground.
- Catch the ball off the bounce, then hold it with an underhanded grip.
- Bend at the knees, then thrust up with your hips to toss the ball straight up in the air.
Add medicine ball slams to your next full body workout as a warmup to ramp up your heart rate, or a finisher to build up your power. Try starting with a light ball to start, with 4 sets of 8 slams.