Strength Training · Functional Fitness · Conditioning
Rotational Slam-Ball Slam
The rotational slam-ball slam is an explosive diagonal throw into the floor that trains rotational power through your trunk and hips, with help from your shoulders and arms.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Stand with your feet slightly wider than shoulder-width, holding the ball in both hands at your waist.
- Raise the ball above your right shoulder.
- Rotate your hips and torso toward your left, allowing your right foot to pivot.
- Throw the ball diagonally down into the floor just outside your left foot.
- Wait for the ball to stop moving.
- Retrieve the ball from a squat.
- Return to standing with the ball at your waist.
Form cues
- Exhale sharply as you release.
- Keep your ribs over your pelvis.
- Let your knees follow your toes.
Common mistakes
- Throwing with only your armsStart the downward drive with your hips so your trunk and arms contribute to the throw.
- Leaning backward during the windupLimit the ball's height to what you can reach without arching your lower back.
- Reaching down with a rounded backBend through your hips and knees while keeping your back in its natural alignment during retrieval.
Safety
Forceful rotation with planted feet can strain your knees or lower back, especially as you fatigue. An unexpected rebound or inaccurate throw can strike your feet or someone nearby.
- Use an intact, low-bounce ball designed for slamming, not a bouncy medicine ball.
- Clear the landing area of people and objects, using a floor suitable for repeated impacts.
- Rehearse the diagonal throw at low effort with a light ball before increasing speed or weight.
- End the set if your aim or balance deteriorates.
If you have back, knee, or shoulder pain during rotation or overhead reaching, choose a pain-free alternative or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Slam Ball
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Alternate sides each repetition; count each throw as one rep.