ADR Form Academy 3: Ball Slams

Despite what any downstairs neighbors may think, the ball slam is a great addition to your strength training routine. This compound exercise gives your abs a great workout while also challenging your cardiovascular system and coordination.

How to rock the ball slam:

Stand in an athletic stance, holding a medicine ball above your head. Use as heavy a ball as you can while still maintaining good form throughout the exercise - 8 lbs is a good place to start. Tighten your abdominal muscles and hinge at the hips while powering the ball to the floor. Make sure to exhale forcefully as you slam the ball to the floor. It should look like this:

As you can see in the above, we added a resistance band around Bill’s knees. This helps activate the glutes and stop the knees from caving in. 

For your viewing pleasure (and because we enjoy making our models do extra reps), here is a sideview of the ball slam. 

We encourage you all to try out the ball slam. But before we send you on your way, a word of caution: If you do this outside of the ADR studio, make sure to test the bounciness of whatever ball you are using. Unless you are a fan of surprise nosebleeds, that is.