Full Body · Intermediate

Medicine Ball Slam

Abs · also Lats, Front Delts, Glutes

Equipment: Medicine Ball

How to do it

• Stand with feet shoulder-width apart, ball held at your chest
• Rise onto your toes and reach the ball high overhead
• Brace your abs and slam the ball down in front of your feet
• Push your hips back and bend your knees as you throw, back flat
• Catch or pick up the ball with a flat back and stand tall again

Common mistake

✕ FOLDING AT THE WAIST → ✓ HIPS BACK, KEEP A FLAT BACK

Starting point: 3 sets × 6–10 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, sussex.ac.uk, performanceherts.co.uk.