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bodyweight conditioning Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Overhead Medicine Ball Slam
Primary Muscles: core, lats
Secondary Stabilisers: anterior deltoid, glutes
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Reach tall overhead with a non-bouncing slam ball onto the balls of your feet.
- Hinge and flex your abs forcefully to slam the ball into the floor just in front of your feet.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same target muscles
Two-Hand Russian Kettlebell Swing
kettlebell • intermediate • Rest 75s
Same movement pattern Easier setup
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bodyweight • beginner • Rest 60s
Same movement pattern
Rowing Ergometer Conditioning Intervals
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