HOW TO DO A PARABALL SLAM

This two-handed exercise is a very effective way of training the anterior and the posterior chain synergistically. It also involves rotation so it will require a lot of core engagement also. For beginners we definitely don´t recommend you slam the Paraball on a concrete floor as the bouncing can be difficult to control, so we will use a softer surface like grass or sand to mitigate completely the bouncing.

To initiate the motion, we are going to do a circular movement in the frontal plane with the Paraball. Our hands will be separated in the beginning to build momentum and we are going to move them closer to each other as we slam the ball, so we have more leverage. The pelvis is going to lead the rotational movement and the ribcage will follow, just like when doing a throwing motion. When the Paraball is moving closer to the floor, we can lift the right elbow to pull the rope upwards, so it can move freely without touching the floor.

Now, this is the most important part. How do we slam the Paraball on the ground? After the Paraball has reached the higher point of the rotation, we are going to take a step with our right leg to our left side, standing again on a bilateral stance but facing sideways. The slam is going to be done by dropping our center of gravity down by doing a squat. It is extremely important that we don´t pull the Paraball down with our arms. The strength of the movement comes from the change of levels in our center of gravity. The faster we move down our center of gravity, the harder the slam will be. The last part of the exercise is just extending the elbows and let the Paraball do the slam on the ground. Extending the elbows doesn´t mean pulling the Paraball down, it is just a follow through.