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Breaking Muscle

We are one tribe of fitness enthusiasts, athletes, coaches, trainers, and yogis creating health, strength, flexibility, and endurance for all.
Breaking Muscle
Breaking Muscle6 hours ago
Medicine Ball Power Slams
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Coach: Brandon Richey
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Purpose:
It's great to be strong, but it's always great to be able to posses strength with the element of speed. One way to acquire this in our journey to building speed strength is to perform the medicine ball power slam.
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This is an essential trait especially if you're looking to improve in combat sports, if you're looking to improve tactical performance such as firefighter and military, or just for having the ability to perform at a higher level in life should such a need arise.
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The fact is sometimes we just have to be explosive and it's better to "have this trait and not need it, than to need it and not have it." Building on our ability to develop dynamic core strength and the continuing effort to build on leg power requires a fast hip hinge and this drill is designed to do just that.
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Description:
Start out selecting a soft slam ballistic medicine ball designed for throwing and slamming. It should be a ball that will resist bouncing when thrown. Use a lighter weight ball ranging between 8 and 12 lbs.
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Stand with the feet shoulder distance apart. Squat hinge to pick up the medicine ball. Next, stand tall fully extending the body and bringing the ball directly overhead.
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Once the ball is overhead forcefully drive the ball down into the ground right between the feet while simultaneously and rapidly descending the hips. After the ball is slammed it should have a very short bounce just coming inches off of the ground.
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Try to catch the ball off this short bounce and immediately extend the body to reload for the next slam. The objective of this drill is to perform the slams with speed and precision in rapid succession which is why we use a lighter ball. Perform 3 sets of 6 to 10 reps at the end of your sprint training.
Breaking Muscle
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