Curated Action

Split Stance Rotational Med Ball Slam

General Training

Split Stance Rotational Med Ball Slam is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration20 sec

Training Details

0:00 / 0:20
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator

Split Stance Rotational Med Ball Slam

Assume a stable split stance holding a medicine ball overhead. Violently slam the ball into the floor outside the lead hip, catch on the rebound, and reset.

Key points

  • Bring the ball overhead and slam aggressively outside the front hip
  • Maintain a stable lower-body base to resist rotation
  • Reset posture fully between repetitions

Common mistakes

Losing balance in the split stance or letting the lead knee cave inward.

Sets: 2Reps: 5 repsRest: 1 min 30 secEst. duration: 20 sec
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