How to Do CrossFit Ball Slams

For people who think that slamming a ball against the ground over and over is a childish and easy workout, the CrossFit ball slam is an eye opener. Slamming a heavy ball hard enough to get it to the right height in rapid succession turns even the most hardened athletes into human mops. Follow these steps for a fun but exhausting exercise.

Instructions

    • 1

      Stand in front of a wall holding a D-Ball or any other medicine ball that can withstand repeated slams on concrete. Raise the ball into the air with both hands until your arms arm completely outstretched and your knees are slightly bent.

    • 2

      Lower your arms in an explosive movement by bending at the waist and slightly jumping off the ground using your toes to push off. Release the ball when your arms get to just below knee level.

    • 3

      Continue to move your body downward by lowering into a squat position after you release the ball. Catch the ball as low as possible, being sure to keep your back straight and tight during the descent.

    • 4

      Raise up by pushing through your heels and engaging your hamstrings, hips and buttocks. Bring the ball back up to overhead as you stand up from the squat position so you arrive at your original standing position with the ball held overhead.

    • 5

      Repeat the ball slam multiple times in rapid succession, work it into a CrossFit Workout of the Day or use it in a Tabata workout to maximize the effects of the workout.