Tall Kneeling Med Ball Slam
Tall Kneeling Med Ball Slam
A tall-kneeling slam that forces power to come from the hips and trunk (not leg momentum), improving stiffness and force transfer through the entire body.
Muscles Targeted
Hip extensors, trunk stiffness (anti-extension), lats, shoulders/arms for force transfer.
Key Benefits
- Builds explosive hip extension without leg drive
- Improves trunk stiffness and energy transfer
- Simple and intense, great for power sessions
- Great option when space is limited (vertical slam)
Use a slam ball (non-bouncy) so it doesn’t rebound toward you.
Equipment Needed
Slam-style medicine ball + open floor space (mat optional).
How to Perform Tall Kneeling Med Ball Slam
- Start tall kneeling with ribs stacked over pelvis.
- Bring the ball overhead while staying braced.
- Drive hips through and slam the ball down hard.
- Catch/reset with control and repeat.
- Keep reps explosive and crisp.
Programming Options
- 3–6 sets of 4–8 slams
- Rest 60–120 seconds
- Stop before the slam slows down
Why This Variation Works
Tall kneeling removes help from the legs, so the hips and trunk must produce and transmit force efficiently.
When to Use It
As a power primer after warm-up, conditioning finisher (short bursts), or in-season power maintenance.
Frequently Asked Questions
Can I use a normal med ball?
Prefer a slam ball. Standard med balls can bounce back aggressively.
Should my hips move?
Yes—think hips drive the slam while the trunk stays braced and stacked.
What if my knees hurt in tall kneeling?
Use a thicker pad, reduce volume, or switch to standing throws.