1. Begin in a standing position, feet shoulder-width apart, holding a medicine ball with both hands in front of you.
2. Lift the medicine ball overhead, fully extending your arms and keeping your core engaged.
3. Explosively, twist your torso to one side (e.g., the right) and slam the ball down towards the ground just outside of your right foot. Bend your knees as you slam the ball, coming into a slight squat to cushion the impact.
4. Catch the ball on the bounce or pick it up, lift it overhead again while returning to your initial standing position.
5. Repeat the motion, this time twisting and slamming the ball down on your left side.
6. Continue alternating sides for the desired number of reps or time duration.
Safety Tips: Ensure you have ample space and a suitable surface for ball slams to avoid injury or damage. Begin with a lighter ball to perfect your form before moving to a heavier ball. Keep your back straight and avoid rounding your spine during the movement. Move with control, especially during the slamming phase to avoid straining your back. Engage your core throughout the exercise to support your spine and enhance power generation.
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