Instructions

1. 1

   Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.

2. 2

   Initiate the countermovement by raising the ball above your head and fully extending your body.

3. 3

   Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.

4. 4

   Receive the ball with both hands on the bounce and repeat the movement.