Besides Boxing, there’s no better exercise for mental health & stress relief than the Slam. The key to doing it right is to always keep your shoulders higher than your hips. Don’t bend at the spine! To get the most out of the exercise, try to get all the way up on the toes to train triple extension of the ankles, knee & hips. But you can still do some reps with the feet flat on the floor. To get more triceps recruitment, you can bring the ball behind your head.
There are 2 types of med balls to slam with. A bouncing ball is great for beginners and faster rep speeds. A slam ball requires a greater range of motion as you have to pick it up off the ground but that increases posterior chain activation.
There are so many slam variations. You can switch directions or stances or combine it with other movements like a halo. My favorite variation is the See-Saw Slam. Plus you can modify the exercise with a Faux Slam where you never release the ball. Yeah, it’s not as fun but it’s better than getting yelled at by your significant other or fielding complaints from your neighbors.
A study showed that swings provide a similar cardio-metabolic response to running without all the impact forces. It builds the entire backside of your body plus it improves posture making it an excellent anti-aging exercise.
The Swing is basically a hip-hinge to standing plank. Master those 2 mo...
The Shuffle is an awesome cardio & agility exercise that can be done in small spaces. It also trains the often neglected frontal plane or lateral movement reducing the risk of non-contact injuries like ACL tears. When done properly, it will strengthen the inner & outer hips and thighs.
Start wi...
The Skater Jump is one of my favorite cardio exercises. It’s easy on the knees but hard on the glutes. First master skater steps where the toes of the inside foot kickstand for extra support and stability. Then bridge the gap with the foot pickup technique. Finally progress to jumping leg to leg...
