Now while there are a few staple go to exercises that should form the bulk of any sound strength training program (deadlift, squats, single-leg work, push ups, pull ups, TGU’s etc…). It’s nice to have a few extra moves in the “toolbox” to keep things fun, motivating and sometimes maybe to kill a few birds with one stone.
Step in #1 in hopefully a long series of interesting moves to add to your strength and power training! The RFESS Iso Hold Med Ball Slam.
Sounds like a right handful but it’s not! Get into a rear foot elevated split squat position (a move that should be in your regular routine), Knee at 90 degrees, hips and shoulders square, pelvis neutral (no forward or backward tilt/slide) and then slam that med ball hard, reacting to the bounce, reloading and slamming again! Aim for 2-3 sets of 4-6 reps per side and be very certain you keep lead leg at 90 degrees, torso “tall”, hips and shoulders square and lead foot planted flat on the floor!
It’s a power move for the upper body, with isometric strength demands for the lower body and great hip, torso and shoulder mobility and stability demands thrown in for good measure! Slam hard and enjoy! Form is critical as always. I was only using a 3kg med-ball in the video below.