Safety Notes

• Use slam ball to avoid rebound injuries
• Ensure clear open space
• Avoid if acute lower back or shoulder issues
• Start with light weight for form
• Warm up joints and muscles first

Spotting

No spotting required; perform in open area away from others for safety.

Common Mistakes

• Arching lower back overhead
• Using only arms to slam
• Leaning back during lift
• Poor core engagement
• Slamming outside feet

• Acute lower back pain
• Shoulder impingement
• Recent spinal injury

• Full shoulder flexion overhead
• Adequate ankle dorsiflexion
• Hip mobility for squat

Build Up First

• Basic squat technique
• Core bracing competency
• Explosive movement experience