HOW: Grab a med ball and position yourself in a split stance position with one leg back and the other leg forward both having a slight bend in the knee. Make sure your legs are positioned to keep your body stable. Bring the ball up overhead and forcefully slam it down to the ground on one side, catch it, and repeat on the other side for the prescribed amount of reps.
FEEL: You should feel your core muscles working to stabilize your body and your arm muscles working as you slam the ball.
COMPENSATION: Maintain the split stance position, don’t move to one side. Don’t rotate your body too much, let your arms do the work as your core maintains your body facing forward.