Medicine Ball Slam

The Medicine Ball Slam is a premier explosive movement for developing “downward” power. It bridges the gap between raw strength and the aggressive, high-velocity force required for takedowns and ground strikes.

Execution Standards:

1. Setup: Stand with feet shoulder-width apart, holding the medicine ball with both hands at waist level.
2. The Reach: Inhale deeply and reach the ball high overhead, extending your entire body (hips, knees, and ankles) into a “triple extension.”
3. The Slam: Exhale sharply and use your core to violently “crunch” your body downward, slamming the ball into the floor as hard as possible.
4. The Catch: Squat down to pick up the ball on the bounce or from the floor, maintaining a flat back to reset for the next rep.

200+ FCS Combat Application: Specifically targets the “slamming” mechanics used in wrestling and the core-driven power found in high-to-low striking angles. It builds the explosive core tension needed to absorb and deliver impact.