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Ball Slams
A high-intensity explosive movement designed to build total-body power and lat strength through downward acceleration.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a slam ball with both hands at chest level.
Raise the ball directly overhead by extending your arms fully while keeping your core braced.
Rise onto the balls of your feet to reach maximum extension through your ankles, knees, and hips.
Forcefully throw the ball down toward the floor between your feet by hinging at the hips and contracting your lats.
Follow through with your arms and drop into a squat position to catch the ball on its lowest bounce.
Reset your posture and repeat the movement for the desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using only the arms to throw rather than engaging the core and back
- Allowing the lower back to round excessively during the downward slam
- Bending forward at the waist without using the legs and hips for stability
- Failing to maintain a firm grip, which can lead to the ball rebounding awkwardly
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.