Setup and loading

Bouncing medicine ball or slam ball.

How to do the one-arm medicine ball slam step by step

Stand in an athletic stance with the ball in the hand on the side of your back leg.
Bring the ball overhead, extending your body.
Slam it hard into the floor in front of you and catch it on the rebound.

3-4 x 8-12 · rest 60-90 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

4-5 x 3-6 · rest 2-3 min

3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.

Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Your whole body throwsMaximum intent on every throw

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