Exercise Library
UPPER BODY & ARM SWINGbeginner
Medicine Ball Slam
Complements the arm swing — slams train coordinated lats-and-core explosiveness, strengthening the arm's extension-to-flexion power pattern. Hold the ball overhead and slam it down as hard as possible.
Lats, rectus abdominis, shoulders, core3-4 sets × 8-12 reps
Coaching cues
- 1.Ball overhead — fully extend the body
- 2.Core tight — like taking a punch
- 3.Slam with full force — don't lower it
- 4.Catch the rebound and keep going
Detailed training method
[Steps]1. Hold the ball overhead→2. Fully extend the body→3. Brace the core→4. Slam down at full force→5. Catch the rebound and continue
[Common Errors]✗ Lowering instead of slamming→full explosion ✗ Excessive back arch→core controls ✗ Not catching the rebound→keep it continuous
[Progressions]Light→heavy ball→single-arm→rotational slam→jump slam
[Jump-Specific]Complements the arm swing; builds lats + core coordinated power; strengthens the arm's extension-to-flexion explosive transition
Related calculators
Related exercises
Weighted Pull Up
Pull-ups with added weight around the waist
Medicine Ball Overhead Throw
Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly
Push Press
Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing