Medicine ball slams are probably one of the most popular exercises with my clients. Not only are they very challenging cardio-wise (especially when they are part of a metabolic conditioning circuit), they are also great for developing upper body power, losing body fat, and relieving stress. Slamming a heavy object to the ground, and not getting in trouble for it, feels pretty amazing:).
Like most exercises, there are many different variations of medicine ball slams. In this video, I am intentionally making the overhead slam very core specific by keeping my entire body rigid, with the exception of my upper body. My core is working big-time to prevent both the extension and flexion in my spine, and my glutes are working to keep my pelvis stable. This is just one of many options for the overhead slam.
When it comes to picking up the ball, don't be lazy and just round your lower back. This is a recipe for disaster, and is why many people injure themselves when they pick up objects from the ground. You can either lower your body down by squatting (like I did in this video), hinging your hips, or you can do a combination of a squat and hip hinge. But you should be moving and lifting from your legs, not from your lower back. Keep your rib cage tucked, and core braced the entire time. Have fun!!