Chair Front Slams

What it is

Raise your hands overhead, then bring them down in front of you toward your knees, as if slamming a ball.

How to do it

1. Sit tall with feet flat and a bit wide.
2. Raise both hands up, hands together.
3. Bring them down in front of you toward your knees, tightening your stomach.
4. Reach back up and repeat.

Key tip: Breathe out hard on the way down.

Who should skip it, and why

• Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
• You have osteoporosis or a past spine fracture and have been told to avoid bending forward. Repeated rounding forward loads the front of the spinal bones.

Easier and harder versions

Easier

Start the movement from chest height.

Harder

Faster, with a short pause at the bottom.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.