Bent Over Rotational Slam Ball Shot Put: Build Explosive Rotational Power

The Bent Over Rotational Slam Ball Shot Put is a fantastic upper body power exercise, and is sure to help improve your explosiveness. This variation provides a way to work on the hinge pattern, but also improve thoracic rotation while developing throwing movements.

Watch the video below on how to maximize this exercise.

What Is the Bent Over Rotational Slam Ball Shot Put?

The bent over rotational slam ball shot put is a dynamic exercise designed to develop explosive rotational power through the upper body, with particular emphasis on thoracic rotation. This movement combines elements of traditional shot put technique with a powerful downward slam, creating an effective plyometric exercise for athletes looking to enhance their rotational capabilities.

Equipment Needed

For this exercise, you’ll ideally want to use a slam ball – these specialized medicine balls contain sand and are designed to absorb impact rather than bounce. While a standard medicine ball can work in a pinch, be cautious, as these may bounce back toward you when thrown with force, potentially causing injury.

Weight Selection Is Critical

When selecting your slam ball weight, remember that the primary focus is on developing rotational power rather than pure strength. Choose a relatively light ball that allows you to:

• Express maximum force and power
• Maintain optimal speed throughout the movement
• Execute the exercise with proper technique

If you notice your movement speed decreasing, it’s a sign that the ball is too heavy for this particular exercise.

Proper Execution Technique

1. Starting Position: Begin by hinging at the hips to create a bent-over position
2. Ball Placement: Position the ball in a shot put stance with your elbow high and palm flat against the ball
3. Recoil Movement: Create a slight recoil or countermovement before initiating the throw
4. Explosive Rotation: Generate power through thoracic rotation, visualizing throwing the ball through the floor
5. Full Follow-Through: Complete the movement with full rotational range of motion

The key distinction of this exercise is the emphasis on thoracic rotation rather than full-body rotation. Unlike a standard shot put movement that heavily engages the hips, this variation prioritizes upper body rotational mechanics.

Benefits for Athletes

This exercise offers several significant benefits:

• Enhanced Thoracic Rotation: Improves mobility and power through the upper spine
• Rotational Power Development: Builds explosive force production in rotational patterns
• Upper Body Plyometric Training: Stimulates the fast-twitch muscle fibers needed for power output
• Sport-Specific Transfer: Directly applies to rotational sports like golf, baseball, and tennis
• Concentric Power Focus: Emphasizes the explosive pushing phase without concern for deceleration or absorption

Programming Recommendations

For optimal results, incorporate the bent over rotational slam ball shot put into your training with the following guidelines:

• Sets: 3-5 sets
• Reps: 3-6 repetitions per side
• Effort: Maximum intensity is crucial for power development
• Side Dominance: Begin with your non-dominant side to address imbalances
• Progression: Gradually increase velocity before adding weight

Addressing Side Dominance

It’s perfectly normal to have a dominant side when performing rotational exercises. If you notice significant asymmetry in your performance:

• Begin training your non-dominant side first
• Consider adding extra repetitions for your weaker side
• When teaching this exercise to others, demonstrate on their dominant side initially to help them grasp the movement pattern

Conclusion

The bent over rotational slam ball shot put is an excellent addition to any power-development program, especially for athletes in rotational sports. By focusing on thoracic rotation and explosive concentric power, this exercise addresses a key component of athletic performance that is often overlooked in traditional training programs.