Strengthen Core with Slam

Slam

Rep Range

Time Based

Hints

When executing the Slam exercise, begin with your feet shoulder-width apart and your core engaged. Start with both hands extended overhead, holding an imaginary object. As you initiate the movement, use the power of your core, combined with the momentum of your arms, to slam the object down towards the ground in front of you in a straight line. Bend your knees and push your hips back as you bring your arms down, ensuring that the movement remains fluid and controlled. Each time you come back up, reset by swiftly lifting your arms overhead, getting ready for the next slam. Always ensure your back remains straight during the slam, to protect from any undue strain.

Common Mistakes

Allowing your back to round as you come down can put excessive stress on the lower back. Focus on hinging at the hips while keeping the spine straight. Relying only on the arms for the motion can reduce the exercise's effectiveness; the power should primarily come from the core, complemented by the arms. Ensure that your knees remain slightly bent and never locked when you stand upright, prepping for the next slam.

Breathing

Inhale as you prepare for the slam with your arms raised overhead. Exhale with force as you perform the slam, increasing core engagement. This breathing pattern helps optimize the slam's power while ensuring a continuous oxygen supply to the muscles.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest