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You want to be fast and explosive on these, for many athletes an 8 to 10-pound ball will be more than enough," says Gentilcore.

Here's how to perform Med Ball Slams: Med Ball Slams are just one of many med ball-focused exercises that can help you amp up your athletic performance.

It doesn't matter how you grab the ball, you don't have to worry about racking anything, you don't have to worry about hurting anyone—all you have to do is take that ball and try to throw it into the molten hot core of the earth.

"I always say 'the best exercise is the one that you'll do.' Something about throwing a ball down violently and repeating it is fun to do and can sometimes be therapeutic," Bonaccorsy says.

Of course, to win their leagues those fantasy owners will first have to draft a roster filled with championship potential."The idea is not to use the heaviest ball possible.When I see athletes try to use balls upwards of 20 pounds, it often compromises things.But there's one exercise with ancient origins that's still going strong today—Med Ball Slams.There's reason to believe that Med Ball Slams are one of the oldest exercises in existence, as it's a primitive move done with an implement that's been around for thousands of years.For more, check out STACK's deep library of med ball drills and exercises.Photo Credit: Getty Images // Thinkstock - Brandon Hall is an Assistant Content Director for STACK."(Med Ball Slams) help train the body in a more athletic fashion, in the sense that there's a synchronous interplay between the upper and lower body to complete the movement.When performed well, the core is targeted with helps reduce "energy leaks" between the upper and lower extremities," says Tony Gentilcore, CSCS and Boston-based performance coach.Med Ball Slams are also a good complement to exercises like Squats and Deadlifts since they put strength into opposing movement patterns."It's good to balance out [things like Squats and Deadlifts] with some stuff that puts strength into patterns involving flexion and posterior pelvic tilt," Weller says.

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