Pick it up, smash it down, repeat.
Drive the slam from your whole body, not just your arms, and exhale on impact.
The ball slam is a full-body power expression that starts overhead and finishes through the floor, with your core driving the violent trunk flexion that accelerates the ball down. Your shoulders launch and follow the throw, your back pulls the ball off the floor and back overhead every rep, and the hips hinge to put your whole body behind the impact. It earns a place as conditioning and aggression training in one, power output you can repeat without a barbell in sight.
A slam ball, the dead-bounce kind built for impact. A regular medicine ball can rebound into your face and a basketball obviously will not survive, so use the right tool.
Light enough to move violently. The exercise is about speed and full-body power, so a ball you can rip down hard for every rep beats a heavy one you push down slowly. Most people start lighter than their ego wants.
Core-driven power that turns into cardio at volume. The trunk flexes hard on every slam while shoulders and back handle the throw and the pickup, and stringing reps together will spike your heart rate fast.
