Page 126 - Muscle & Fitness (December 2019)

FIVE NEW MEDICINE BALL SLAMS

HOW TO DO
IT RIGHT

Before you slam
anything, you’ve got to
ensure your body is in
the proper position to
execute this powerful
move. For a standard
overhead slam, Piercy
says to load as if you’re
about to jump onto a
box, with your knees
bent and your hips in a
hinge. “You’re looking to BENTOVER ROW WITH PUSH SLAM
engage the whole
posterior chain—the Stand with your and your arms fully ment. Then explo-
glutes, quads, ham- feet shoulder-width extended. Row the sively extend your
strings, triceps, and apart in a bentover ball to your stom- arms and slam the
lats.” Accelerate your row position, hold- ach, squeezing your ball straight into
arms down hard as if ing a medicine ball back muscles at the the ground.

you’re trying to slam the with both hands top of the move- SETS X REPS: 3 x 15.
ball through the ground.
It should land directly
in front of you.

1 2 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9 Shot on location at Filthy Power Gym, Las Vegas, NV