Medicine Ball Rainbow Slam

obliques, lats, shouldersMedicine Ball

A dynamic exercise where you sweep a medicine ball overhead in an arc and slam it into the floor beside you. Works the obliques, lats, and shoulders.

How to do it

1Stand tall with your feet slightly wider than shoulder-width, holding the medicine ball at your chest.

2Sweep the ball overhead in a wide arc, pivoting your torso slightly.

3Contract your core hard and slam the ball into the floor next to your opposite foot.

4Catch the ball on the bounce while maintaining a tall, controlled posture.

5Repeat the movement, sweeping the ball overhead to the opposite side.

Common mistakes

Rounding your back when picking up the ball, putting stress on your lower back.

Failing to pivot your feet during the turn, causing twisting in the knees.

Slamming too weakly without engaging your core.

Breathing

Inhale as you sweep the ball overhead, and exhale forcefully as you slam it down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.