KHANFIT
1 · Start
2 · End position

Ball Slam

Ball Slam

CoreSlam ball / medicine ballBeginnerCrossFit
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
LatsAbsTricepsFront deltsGlutes

Primary muscle

Lats + core + triceps

Secondary

Shoulders, glutes

How to do it

Lift the ball overhead, then slam it into the floor with your whole body. Bend the knees, pick it up and repeat.

Common mistake

Rounding the back to pick up the ball; using a bouncy (rubber) ball that rebounds into your face.

Alternative

Straight-arm cable pulldown
Triceps Pushdown

Your results

No logs yet. Suggested start: bodyweight, increment 2 kg.

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