Hope you had fun with that title – I sure did 😉
You know, the exercise we use medicine ball slammers for?
Well, not only will I tell you about WHY we do them, but I’ll even cover how to do them properly.
The Purpose of Ball Slams in the Crossfit Curriculum
At my Crossfit Level 1 certification, I was having trouble with dumbbell squat cleans.
I was doing a great job of jumping and getting my hips open, but I kept catching them really high and then riding them down into the squat (instead of catching in the squat).
I was taught that one of the main takeaways for the ball slam was to teach how to use your legs to PULL yourself down into a squat. That’s how you do ball slams, you pull the ball with your arms and your legs to finish in a squat and slam the ball on the ground.
How to do Crossfit Ball Slams Correctly
- Start with feet in squat position.
- Extend ball overhead completely with straight arms.
- Pull down close to body.
- Release ball around stomach height but keep hands close to ball.
- Bounce ball and then scoop underneath to catch.
See also: Crossfit Ball Slams, Crossfit Journal
The Real Takeaway
Yes, it’s easy to half-ass this movement and just slog through it.
But focus on catching in a squat to get the full benefit of the movement.
Just like all the other movements, the devil (and the benefit) are in the details.