Medicine Ball Sit-up Slam

Intermediate

Perform a sit-up while holding a medicine ball. As you rise, slam the ball down to the ground with force.

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Hold the medicine ball above your chest.
  3. Engage your core and sit up, bringing the ball down towards the ground.
  4. Slam the ball down as you reach the top of the sit-up.
  5. Return to the starting position and repeat.

How to perform the Medicine Ball Sit-up Slam

  1. Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Sit-up Slam.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your working muscles rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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