Stand with feet shoulder-width apart, holding a slam ball or non-bounce medicine ball with both hands.
Raise the ball overhead by extending your arms fully, rising onto your toes.
Engage your core and slam the ball down toward the floor as hard as possible, hinging at the hips.
Follow through with your whole body, bending your knees and hinging forward with the slam.
Pick the ball up from the floor (or catch the slight bounce if using a soft medicine ball).
Immediately raise the ball overhead and repeat for the desired number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 15-20 reps | Strength, high intensity/volume |