Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
Engage your core and keep your back straight.
Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
As you slam the ball down, use your entire body to generate power, including your shoulders and core.
Catch the ball on the bounce and repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s