Simple: Pick up a medicine ball (guys start around 15# or 20#, ladies start around 10# or 12#) above your head and slam it down onto the ground. When raising it up, you're swinging it over your head as fast as you can, fighting that momentum to stop the ball and reverse its direction. Slam the ball as hard as you can down onto the ground, contracting around the torso (core) to help create as much momentum as possible. Catch it on the first bounce and do it all over again.
Here's where you have to be careful. This isn't about gravity pulling the ball down. It's about you trying to drive a hold in the ground by slamming that ball as hard as you can. Arms, back and core are all working here.
Also, I'm using a Dynamax ball without much bounce in this video. Be careful and test out the bounce of the medicine balls you have available. The last thing you want is one of those babies bouncing back up into your teeth while you're still trying to get out of its way. You also don't want to do this with a ball that's super rigid. It may actually break the ball. So, as with anything you see on this website, proceed with caution.
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