The ball slam is a classic, total-body conditioning exercise. You raise a medicine ball over your head with two hands and then slam it down explosively. It targets your core, hamstrings and glutes, and works out your aggression. But as good as it feels, it’s a little basic; which is why world-champion boxer Anthony Joshua preps for fights with a new take on the slam, one that leaves your abs saying kannie meer nie.
His move, dubbed the A. J. Triple Threat by his strength coach, Jamie Reynolds, starts with the typical ball slam, then adds a rotational challenge. You twist and throw the ball at the wall sideways, and then you lift the ball and fire it at shoulder height at the wall. (Don’t worry, we’ll explain how!)
1. GET YOUR MED
With feet shoulder-width apart, hold a light (2- to 3kg) med ball in front of your pelvis. Stand with your left side facing a wall. Lift the ball above your head, rising onto your toes.
2. SLAM DUNK
From this position, engage every muscle and slam the ball into the floor hard enough that it bounces. Squat low to catch it. Then as you come up, rotate your torso as far as you can to the right, away from the wall, activating your core.
3. FULL SWING
Rotate back to the left as you throw the ball as hard as possible at the wall with both hands. Focus on the rotation. You should throw with your core, not your arms.
Catch the ball again, bringing it to your shoulder. Then, as you rotate toward the wall again, power-fist the ball like a character in Street Fighter, generating the power from your pecs and shoulders. (Shouting “Hadouken!” is optional.) Take a deep breath and repeat the whole sequence on your other side.
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