Medicine ball slam: Try these variations for better coordination
What's the story
Medicine ball slams are a killer exercise to improve coordination and power. They involve a combination of strength, speed, and precision, making them a perfect addition to any workout routine. By adding different variations of the classic move, you can target different muscle groups and improve your overall athleticism. Here are five medicine ball slam variations that will help you improve your coordination and explosive power.
Rotation
Overhead slam with rotation
The overhead slam with rotation adds an element of core engagement to the traditional slam. Start by holding the medicine ball overhead with both hands. As you bring it down, rotate your torso to one side, slamming the ball down at an angle. This variation helps improve rotational strength and coordination between the upper and lower body.
Alternating
Alternating slams
Alternating slams involve using one arm at a time to slam the ball down while maintaining a steady rhythm. Stand with feet shoulder-width apart and alternate slamming the ball from one side of your body to the other. This variation enhances unilateral coordination and helps identify any imbalances in strength or control between arms.
Lateral
Lateral slam
The lateral slam focuses on lateral movement patterns, which are crucial for sports that require side-to-side agility. Stand with feet hip-width apart, then slam the ball laterally across your body as you bend slightly at the knees. This exercise improves lateral coordination and strengthens muscles used in lateral movements.
Squat slam
Squat to slam
Combining squats with medicine ball slams adds an element of lower body strength training to your routine. Start in a squat position holding the medicine ball at chest level. As you rise from the squat, extend your arms overhead and slam the ball down forcefully when you reach full height. This variation enhances full-body coordination while building strength.
Single-leg
Single-leg slam
The single-leg slam challenges balance along with coordination by requiring you to perform the exercise on one leg at a time. Stand on one leg while holding the medicine ball overhead. Lower into a controlled motion before slamming it down forcefully next to you without losing balance or stability throughout each rep's execution phase.