Safety Notes

• Avoid if acute low back or shoulder pain
• Use lighter ball for beginners
• Perform on padded surface
• Keep space clear around you
• Inspect ball for damage before use
• Maintain neutral spine to protect back

Spotting

No spotter needed; perform in open space with clear rebound area.

Common Mistakes

• Rounding the back during slam
• Using arms only without hips
• Poor pivot leading to imbalance
• Not bracing core
• Slamming too close to feet
• Ignoring rebound path

• Acute shoulder impingement
• Low back pain
• Recent spinal injury

• Shoulder flexion to overhead
• Hip rotation mobility
• Ankle dorsiflexion for pivot

Build Up First

• Basic hip hinge proficiency
• Core bracing control
• Rotational movement coordination