Conditioning exercise
Squat Reach + Med Ball Slam
ConditioningMedicine ball2:46 demo
A full-body warm-up that moves from controlled squats straight into explosive medicine ball slams.
How to perform it
Perform 15 squats, reaching your arms forward as you lower.
Inhale as you lower and exhale as you stand.
Move straight into 15 medicine ball slams.
Rest and repeat.
Coaching cues
- Use the reach to find your squat depth
- Keep ribs over your pelvis
- Use a non-bouncing ball
- Use the hips for each slam
Make it easier
Reduce reps or use a lighter ball.
Make it harder
Add rounds.
What it trains
Full-body warm-upSquat mechanicsPowerConditioning
Programming
15 squat reaches plus 15 slams, 2–3 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More conditioning exercises
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