Lift a soft ball overhead and throw it straight down at the floor as hard as you like.
Ball slam
How to do it
- A soft ball only: never one that bounces back at your face.
- Whole body, not just arms.
- Let your hips fold as it comes down.
Blow out hard as it hits the floor.
- A soft ball or a rolled-up sock
- A room you can take three steps across.
- Check what's above you before you reach up.
- Light is right. If it's hard to hold, put it down.
- This one makes a bang. Check nobody below you is asleep or working.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Chest pass
- Drop it instead of slamming it.
Harder
- Catch the bounce and go straight into the next one.
Sitting down? Throw it down from a chair: the arms and the fold are the same.
What it trains
🚀 Springiness💪 Strength🤹 Putting it together
Which muscles do the work
Belly musclesBack wing musclesShoulder muscleBottom muscles
Tap one to see it in the Body.