Stand with your feet shoulder-width apart, holding the medicine ball with both hands. Bend at your hips while keeping your spine in a neutral alignment.

Hold the medicine ball by your chest and use your upper body strength to slam the medicine ball down to the ground in front of you with force. Imagine driving the ball into the ground as hard as you can.

Catch the ball on the rebound, absorbing the impact with your arms. Immediately repeat the motion by pulling the ball toward your chest and performing another slam.