Stand with your feet shoulder-width apart and hold a medicine ball with both hands. Position the medicine ball at waist level, keeping your arms slightly bent.

Rotate your torso to one side, winding up your upper body as much as possible. In one explosive motion, swing the medicine ball across your body and slam it down to the ground on the opposite side of your body

As you slam the ball, pivot on the ball of your back foot and let your hips rotate naturally to generate more power. Catch the ball on the rebound or pick it up quickly, maintaining your balance. Repeat the movement on the other side by rotating your torso in the opposite direction and slamming the ball down.